Anjeer Nutrition Facts & Calorie Breakdown: Everything You Need to Know

Anjeer, or figs, is a fruit celebrated for its delightful taste and impressive nutritional profile. Whether enjoyed fresh from the tree or dried for year-round convenience, anjeer has earned its place as a wholesome snack and versatile ingredient in cuisines worldwide. But what exactly makes anjeer so special? In this article, we’ll dive deep into the nutrition facts and calorie breakdown of anjeer, comparing fresh and dried varieties, and uncovering why this fruit is a dietary gem worth understanding.

What is Anjeer?

Anjeer is the Urdu and Hindi name for figs, derived from the Ficus carica tree, which thrives in warm climates like the Middle East, Mediterranean, and parts of South Asia, including Pakistan and India. Known for its sweet, juicy flesh and crunchy seeds, anjeer comes in two main forms: fresh, available seasonally, and dried, a pantry staple. Beyond its flavor, anjeer is packed with essential nutrients, making it a favorite among health enthusiasts. Let’s break down its nutritional content to see what it offers.

Anjeer Nutrition Facts: Fresh vs. Dried

The nutritional value of anjeer varies significantly between its fresh and dried forms due to the removal of water during drying, which concentrates both nutrients and calories. Below is a detailed comparison per 100g serving:

(DV = Daily Value based on a 2000-calorie diet)

• Fresh Anjeer (100g): Low in calories (74 kcal) and high in water, making it a hydrating, light snack with moderate sugar and fiber.

• Dried Anjeer (100g): Calorie-dense (249 kcal) with concentrated nutrients, offering more protein, fiber, and minerals but also higher sugar content.

Calorie Breakdown: Where the Energy Comes From

Understanding the calorie sources in anjeer helps explain its role in your diet:

In both forms, anjeer’s energy primarily comes from carbohydrates—natural sugars like glucose and fructose—making it a quick energy source. The minimal fat and modest protein content mean it’s not a primary source for those macronutrients, but its micronutrients and fiber add significant value.

Key Nutrients in Anjeer: What Makes It Special?

Anjeer’s nutritional benefits extend beyond calories. Here’s what stands out:

1. Fiber: Fresh anjeer provides 3g per 100g, while dried offers 10g—up to 40% of the daily recommended 25-30g. This supports digestion and satiety.

2. Potassium: With 232mg (fresh) and 680mg (dried) per 100g, anjeer rivals bananas, aiding blood pressure regulation and muscle function.

3. Calcium: Dried anjeer’s 162mg per 100g (16% DV) boosts bone health, outpacing many fruits.

4. Antioxidants: Polyphenols and flavonoids in anjeer combat oxidative stress, potentially reducing inflammation and chronic disease risk.

5. Vitamins: Vitamin B6 supports metabolism, while Vitamin K aids blood clotting—both amplified in dried figs.

Health Benefits Backed by Nutrition

The nutrients in anjeer translate into tangible health perks:

• Digestive Aid: High fiber prevents constipation; 3-5 dried figs can act as a natural laxative.

• Heart Support: Potassium and antioxidants promote cardiovascular health by managing blood pressure and cholesterol.

• Bone Strength: Calcium and magnesium work together to maintain skeletal integrity.

• Energy Boost: Natural sugars provide a quick, sustained lift, ideal for active lifestyles.

Calorie Considerations: Portion Control Matters

While anjeer is nutritious, its calorie content requires mindfulness:

• Fresh Anjeer: At 74 kcal per 100g (about 25-35 kcal per fig), you can enjoy 3-5 figs (75-110 kcal) without much worry.

• Dried Anjeer: At 249 kcal per 100g (about 40-50 kcal per fig), 2-4 figs (80-125 kcal) fit most diets, but overeating (e.g., 10 figs = 400+ kcal) can add up fast.

For context, the average adult needs 2000-2500 calories daily. A small handful of dried anjeer (2-4 pieces) is a smart snack, but exceeding this could crowd out other nutrients or lead to weight gain.

Who Should Watch Their Intake?

• Calorie Counters: Limit to 1-2 dried figs (40-80 kcal) or 2-3 fresh (50-75 kcal) to stay within goals.

• Diabetics: The 48g sugar in 100g of dried anjeer requires caution; 1-2 figs (fresh preferred) with a meal may be safer.

• High-Fiber Diets: Too much dried anjeer (e.g., 10g fiber from 100g) might cause bloating if you’re not used to it.

Anjeer in Pakistan: Cost and Availability

In Pakistan, anjeer is a staple, with dried figs available year-round and fresh figs peaking in summer. Prices as of April 2025:

• Dried Anjeer: 1500–2500 PKR per kg (40-50 PKR per 2 figs).

• Fresh Anjeer: 300–500 PKR per kg (20-30 PKR per 3 figs).

Find them at local markets like Rawalpindi’s Raja Bazaar or online retailers for premium imports.

Final Thoughts: Anjeer’s Nutritional Power

Anjeer is a nutritional treasure—fresh or dried, it delivers fiber, minerals, and antioxidants in a sweet package. Fresh anjeer (74 kcal/100g) is a low-calorie treat, while dried anjeer (249 kcal/100g) packs a denser punch, perfect for energy or nutrient boosts. Enjoy 2-4 dried or 3-5 fresh figs daily to harness its benefits without overindulging. Whether you’re snacking, baking, or pairing it with nuts, anjeer’s versatility and nutrition make it a must-know food.

FAQs

What is the nutritional value of anjeer?

Anjeer is rich in fiber (3g fresh, 10g dried per 100g), potassium (232mg fresh, 680mg dried), calcium (35mg fresh, 162mg dried), and vitamins B6 and K, with 74 kcal (fresh) or 249 kcal (dried) per 100g.

What is the nutritional breakdown of figs?

Figs provide mostly carbohydrates (95% of calories from sugars), with 4-5% protein and 1% fat; dried figs have higher nutrient density due to water loss.

Is anjeer heavy to digest?

Anjeer is generally easy to digest due to its fiber, but overeating (e.g., 10+ dried figs) may cause bloating or diarrhea in some people.

Does anjeer increase testosterone?

There’s no direct evidence that anjeer boosts testosterone, though its zinc and magnesium may support overall hormonal health in moderation.

If you’re planning your daily portions, check out how many anjeer to eat to enjoy the benefits without overdoing the sugar or calories.

Anjeer is loved for more than just its nutrition — it’s also a trusted beauty food. Discover anjeer for skin and see how people use figs for a natural glow.

Many prefer to soak anjeer overnight for extra health benefits — see why soak anjeer and the best ways to enjoy it.

Pairing figs with warm milk at night is another old favorite — learn anjeer with milk to see how this combo helps digestion and sleep.

When you’re ready to add figs to your day, get premium dried anjeer — carefully sourced and fresh for everyday snacking or recipes.