Anjeer (dried figs) pack about 249 kcal, ~64 g carbs, ~10 g fiber, and ~3 g protein per 100 g, plus potassium and calcium.
20 g
30 g
50 g
Plain Dried
- Chewy and sweet
- No added sugar
- Pair with nuts
Snack
With Yogurt & Nuts
- Better balance
- Nice texture mix
- Good post-workout
Balanced
Fresh Figs Option
- Lighter per bite
- Hydrating
- Great in salads
Light
Nutrition Of Anjeer: What 100 Grams Looks Like
Anjeer is the name many shoppers use for dried figs. The fruit shrinks down, so the numbers look dense by weight. Per 100 grams, you get roughly 249 calories, about 63.9 grams of carbohydrate, around 9.8 grams of fiber, near 47.9 grams of total sugars, roughly 3.3 grams of protein, and just under 1 gram of fat. Minerals are the draw: about 680 milligrams of potassium and roughly 162 milligrams of calcium in that same amount, along with magnesium and a touch of iron. These figures come from lab-based datasets that power many public nutrition tools.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Calories | 249 kcal | 12% |
| Carbohydrate | 63.9 g | 23% |
| Fiber | 9.8 g | 35% |
| Total Sugars | 47.9 g | — |
| Protein | 3.3 g | 7% |
| Fat | 0.93 g | 1% |
| Potassium | 680 mg | 14% |
| Calcium | 162 mg | 12% |
| Magnesium | 68 mg | 16% |
| Iron | 2.0 mg | 11% |
What does that mean on a plate? A small handful, around 30 grams, lands near 75 calories with just under 3 grams of fiber. Three pieces, the common “snack” amount on labels, sit at about 60 calories with 2.4 grams of fiber. Fresh figs read lighter since they hold far more water. One medium fresh fig (about 50 grams) averages 37 calories with close to 1.5–2 grams of fiber.
Why Anjeer Shows Up In Balanced Plates
Fiber carries the load. Most adults miss daily targets, and dried figs help close that gap. With nearly 10 grams per 100 grams, this fruit brings a pleasant chew while you do it. The calcium and potassium mix supports day-to-day choices built around whole foods. You also get small amounts of B vitamins and vitamin K. The flavor is honey-like, so a few pieces satisfy a sweet bite after meals.
Portion size still matters. Dried fruit concentrates sugar as water leaves. That is why servings look smaller than fresh. If you like a sweeter snack, pair a couple of pieces with nuts or plain yogurt so the overall mix tilts toward fiber, protein, and fat rather than sugar alone. A glass of water helps, since fiber pulls fluid as it moves through the gut.
Portion Guides, From Snack To Recipe
Everyday Snack Ideas
Use two to four pieces as a desk snack. That range nets about 40–80 calories with 1.6–3.2 grams of fiber. Add roasted almonds or walnuts for crunch and better staying power. Slice one piece into oatmeal to sweeten the bowl without syrup. Mix chopped pieces with cottage cheese for a spoonable snack that balances sugar with protein.
Cooking Swaps That Make Sense
Chopped dried figs stand in for sweeteners in sauces and braises. Soften them in warm water, then blitz into a paste. A tablespoon of that paste perks up vinaigrettes. In baking, swap part of the sugar with a finely chopped mix of dried figs and warm water. You trim added sugar while keeping flavor and moisture.
How Dried And Fresh Compare
Both come from the same fruit, yet water changes the numbers. The dried form gives you more fiber, minerals, and sugar per bite. Fresh tastes gentle and suits cheese boards or salads. Your pick depends on context: quick energy on a hike, or a lighter fruit note with a soft texture.
| Portion | Calories | Fiber |
|---|---|---|
| Dried 20 g (2–3 pieces) | ~50 kcal | ~2.0 g |
| Dried 30 g (3–4 pieces) | ~75 kcal | ~3.0 g |
| Fresh 50 g (1 medium fig) | ~37 kcal | ~1.9 g |
Label Reading Tips For Anjeer Packs
Serving Size And Sugar Line
Most bags set a serving at 30–40 grams. That aligns with the “one portion” idea for dried fruit in public guides. Scan the sugar line and match it with how you plan to eat the fruit. A 30 gram pour will show roughly 14–16 grams of total sugars, nearly all from natural fructose and glucose. There is no added sugar in plain dried figs.
Minerals And Daily Value
On the back panel you will often see double-digit percentages for calcium, copper, magnesium, and potassium. That is a handy way to lift mineral intake in a small bite. If you track sodium, dried figs stay near zero.
Portion Advice That Plays Well With Teeth
Dried fruit can cling to teeth. Eat it with meals or rinse after a snack. A 30 gram serving is a practical cap for a between-meal bite for many people. That amount still counts as one portion of fruit in the 5 A Day guidance, which also suggests having dried fruit at mealtimes.
Where The Data Comes From
Numbers in this guide come from the USDA system that powers many nutrition tools. You can verify the values with the public USDA FoodData Central pages or a condensed view at MyFoodData. Both point to the same lab sources. For general fiber ideas, the Dietary Guidelines site lists foods that help you reach daily targets.
How To Fit Anjeer Into Different Goals
For Gut-Friendly Eating
Use a 20–30 gram serving with breakfast or lunch. The fiber level sits in a comfortable range for most people, and the sweet note can replace jam or syrup. Drink water with it. If your gut is sensitive, build up slowly over a few days.
For Bone-Friendly Patterns
Calcium shows up in dried figs. You still need dairy or fortified options to hit daily totals, yet anjeer lends a steady nudge. Mix it into a yogurt bowl, or bake it into whole-grain snacks that already carry calcium from milk or fortified flours.
For Cardio-Friendly Plates
Potassium helps balance sodium in day-to-day eating. That mineral profile is one reason many people keep a small bag in the pantry. Pair the fruit with a handful of unsalted nuts to build a snack that lands well on taste and texture.
Smart Storage And Handling
Keep sealed packs in a cool, dry cupboard. Once opened, shift them to an airtight jar or a zip bag and press out air. If the pieces start to harden, splash a teaspoon of warm water into the bag, reseal, and leave it overnight. For long storage, freeze portions in small bags, then thaw what you need.
Allergy And Ingredient Notes
Plain dried figs contain only figs. Some brands add a light dusting of rice flour to keep pieces from sticking. If you buy flavored mixes, scan the ingredient list since sweeteners or sulfites may appear. Choose plain if you want the cleanest label.
One Last Look: Pros, Trade-Offs, And Easy Pairings
Pros
High fiber for the weight, no sodium to speak of, and a friendly boost of potassium and calcium. Shelf-stable. Easy to pack. Works in sweet and savory dishes.
Trade-Offs
Natural sugars are concentrated. Large handfuls can outpace your plan. Keep portions modest and pair with protein or fat for balance.
Easy Pairings
Chop into salads with arugula and feta. Slice onto toast with ricotta. Simmer into a quick pan sauce for chicken or tofu. Fold into overnight oats. Stir into couscous with olive oil and lemon.
For a simple rule of thumb, let dried portions live in the 20–30 gram lane for snacks, move to 40–50 grams when you plan a dessert-like bite, and reach for fresh figs when you want a lighter take.