Dried fig nutrition facts per 100 g: about 249 calories, 64 g carbohydrate, 9.8 g fibre, 3.3 g protein, 162 mg calcium, 680 mg potassium and 2 mg iron. One medium dried fig weighs 8 to 12 g and gives roughly 20 to 30 calories.
Searches for anjeer nutrition usually come from people counting calories, checking fibre, or deciding how many figs to eat. The numbers here follow widely used food composition data, such as the USDA database, for plain dried figs with no added sugar. Treat every figure as approximate, because variety, size and moisture change the result a little.
Dried fig nutrition facts per 100g
| Nutrient | Per 100 g (about) | Daily Value (approx.) |
|---|---|---|
| Energy | 249 kcal | about 12% |
| Total carbohydrate | 63.9 g | about 23% |
| Dietary fibre | 9.8 g | about 35% |
| Total sugars | 47.9 g | no set value |
| Protein | 3.3 g | about 6% |
| Total fat | 0.9 g | about 1% |
| Calcium | 162 mg | about 12% |
| Iron | 2.0 mg | about 11% |
| Potassium | 680 mg | about 14% |
| Magnesium | 68 mg | about 16% |
Percent daily values assume a 2,000 kcal diet and are rounded. Your own needs may be different.
The main thing to notice is the balance. Dried figs are mostly carbohydrate and natural sugar, with little fat. They also give a useful amount of fibre for a fruit, which is why they are often eaten with breakfast or as an evening snack.
Calories in one dried fig
A medium dried fig weighs roughly 8 to 12 g, so 100 g holds about 8 to 12 pieces. That puts one dried fig at around 20 to 30 calories. Smaller figs run closer to 12 per 100 g, and large, plump ones closer to 8. If you are tracking intake, weigh them instead of counting.
| Portion | Approx. weight | Approx. calories |
|---|---|---|
| 1 medium fig | 8 to 12 g | 20 to 30 kcal |
| 3 figs | 30 g | about 75 kcal |
| 5 figs | 50 g | about 125 kcal |
| Small handful | 40 g | about 100 kcal |
Minerals and vitamins in anjeer
Beyond calories, the interest in dried figs is mostly about minerals. Per 100 g, food tables list:
- Calcium at about 162 mg, which is high for a fruit.
- Potassium at about 680 mg, a mineral involved in normal muscle and nerve function.
- Iron at about 2 mg, a modest contribution.
- Magnesium at about 68 mg.
- Vitamin K and B6 in small amounts, roughly 15.6 mcg and 0.11 mg.
Drying removes water, so the nutrients are concentrated. That also concentrates sugar, which is why portions matter.
What dried figs offer
Dried figs are a whole fruit, not a supplement, and their main offer is simple: fibre, minerals and sweetness without added sugar. A dried fig is a syconium, a hollow fleshy structure lined with many tiny flowers; each fertilised ovule becomes a small single-seeded fruit, which gives figs their crunch. In general nutrition terms, people eat them for:
- Fibre. About 9.8 g per 100 g, which can help add bulk to meals.
- A sweet snack. Figs can replace sugary snacks, though they are still sugar-rich.
- Calcium and potassium. Useful extras, particularly for people who eat little dairy.
- Cooking. Figs add sweetness to halwa, milkshakes, kheer and energy bars.
None of this is a treatment for any condition. If you have diabetes, kidney problems, digestive trouble or take blood thinners, please ask your doctor or dietitian how much anjeer suits you. Vitamin K in particular matters for people on certain blood thinners.
How to eat dried figs
- Soaked: soak two or three figs in water or milk overnight and eat them in the morning. Soaking softens the skin.
- As a snack: eat with almonds or walnuts so you get protein and fat with the sugar.
- In desserts: blend soaked figs into a paste for anjeer halwa, barfi or ice cream.
- In breakfast: chop into oats, curd or porridge.
A common serving is two to four figs. People who eat more at once sometimes feel loose stools because of the fibre and sugar, so build up slowly.
Dried figs vs fresh figs
Fresh figs are mostly water, so they hold far fewer calories by weight. Food tables list fresh figs at about 74 kcal per 100 g, against about 249 kcal per 100 g for dried. A fresh fig is also bulky and perishable, while a dried one keeps for months. Per 100 g, dried figs give much more fibre, calcium and potassium, but also much more sugar.
| Fresh figs (100 g) | Dried figs (100 g) | |
|---|---|---|
| Calories | about 74 kcal | about 249 kcal |
| Fibre | about 2.9 g | about 9.8 g |
| Shelf life | A few days | Several months, airtight |
Neither is better in every case. Choose fresh figs for a light, watery snack in season and dried figs when you want a portable, long-keeping source of energy and fibre.
Pair dried figs with cashews
Figs are rich in carbohydrate and low in fat, so pairing them with nuts balances a snack. Cashews are one choice we sell, in several grades. The cashew nut is the true fruit and grows at the end of the cashew apple. W180 cashew nuts are a large, jumbo whole-kernel grade, and cashew with skin are raw kernels with the thin skin left on. Both are on our dry fruits collection list.
Nuts bring fat and protein that figs lack, and the fat slows the way a snack is digested. A small portion of about 30 g of cashews with three figs is easy to carry to work or school.
For a quick mix, chop three figs, add a few cashews and almonds, and eat as a small bowl. You can also try our mixed dry fruits if you prefer a ready blend.
Buying dried anjeer
We sell dried anjeer on AlphonsoMango.in. We are run by Powle Home Foods in Mumbai, and 47,000+ customers across online, offline and marketplace sales have bought from us. Before you buy any dried fig, check:
- Texture: soft and slightly sticky, not rock hard or crystallised.
- Colour: a natural golden brown or tan, not unusually bright.
- Ingredients: figs only. Avoid packs with added sugar or preservatives if you want plain fruit.
- Pack size: choose a size you will finish in a few weeks.
Do not buy more than you can eat before the sweetness turns dry and hard. Store figs in an airtight container away from heat. In humid weather, the fridge keeps them from going hard or growing mould. For current pack sizes and price, see the product page.
People also ask
How many calories are in dried figs per 100g?
Dried figs contain about 249 calories per 100 g, according to widely used food composition data. That is roughly 64 g of carbohydrate, 9.8 g of fibre and 3.3 g of protein. Variety, size and moisture change the exact number slightly, so use it as a good working estimate.
How many calories are in one dried fig?
One medium dried fig weighs about 8 to 12 g and has roughly 20 to 30 calories. Small figs have fewer and large, plump ones have more. If you are tracking calories closely, weigh your portion in grams and use the figure of about 249 kcal per 100 g.
Are dried figs high in sugar?
Yes. Dried figs contain about 48 g of natural sugar per 100 g because drying concentrates the fruit. They also have around 9.8 g of fibre in the same weight. Keep portions small, and ask your doctor or dietitian about suitable amounts if you have diabetes.
How many dried figs should I eat a day?
Two to four dried figs is a common serving for most healthy adults. Because they are sweet and high in fibre, eating many at once can cause loose stools in some people. If you have a medical condition or take medication, ask your doctor or dietitian first.
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Sources and further reading
Written by Prashant Powle, founder of AlphonsoMango.in. Last reviewed October 2026.