The main benefit of anjeer is what it packs into a small piece of fruit: dried figs are high in fibre and give useful amounts of calcium, potassium, magnesium and iron. They are also high in natural sugar, so they are best eaten a few at a time rather than by the handful.
We sell a lot of anjeer, and the question we hear most is not whether it is good for you but how to eat it. Here is what is in it, how people traditionally have it, and where to be careful.
What 100 g of dried anjeer contains
These are approximate figures for dried figs, from standard food composition tables. A single piece of anjeer weighs roughly 10 to 15 g, so two or three pieces is about a third of this.
| Per 100 g of dried figs | About |
|---|---|
| Energy | 250 kcal |
| Carbohydrate | 64 g |
| of which sugars | 48 g |
| Dietary fibre | 10 g |
| Protein | 3 g |
| Fat | 1 g |
| Calcium | 160 mg |
| Potassium | 680 mg |
| Magnesium | 68 mg |
| Iron | 2 mg |
Two things stand out. The fibre is high for a fruit, largely because of the skin and the hundreds of tiny seeds. And for a dried fruit, anjeer carries more calcium than most: raisins and dates have far less. That is a large part of why anjeer has its reputation.
The sugar is the other side of it. Almost half the weight of a dried fig is sugar, which is what makes it taste so rich.
Soaked anjeer: why people soak it and how
Dry anjeer is chewy and can be tough, especially the larger pieces. Soaking softens the skin and plumps the fruit, and many families simply find it easier to eat and easier on the stomach that way. It is a habit more than a science.
- Rinse two or three pieces of anjeer under running water.
- Put them in a small bowl and cover with about half a cup of drinking water.
- Leave them overnight, covered, for six to eight hours.
- In the morning, eat the figs. Many people drink the soaking water too, which has picked up some of the sweetness.
Some people soak anjeer in milk instead, or chop soaked figs into porridge, or blend them with milk and a few almonds. In summer, soak them in the fridge so they do not ferment.
Dry anjeer or soaked anjeer
The fruit is the same either way. Soaking adds water, not nutrition. Dry anjeer is more convenient to carry and works well chopped into a trail mix or eaten as a sweet bite after a meal. Soaked anjeer is softer and gentler. Pick whichever you will actually eat regularly.
How many anjeer a day is reasonable
Most people who eat anjeer daily have two or three pieces. That is roughly 30 to 40 g, which gives a good share of fibre without a large amount of sugar. Eating a whole packet at once is where the sugar and calories add up, and a sudden jump in fibre can also upset the stomach.
Anjeer for women, and who should ask a doctor first
Anjeer is often recommended to women because of its calcium and iron. Those are real nutrients in useful amounts, but anjeer is a food, not a supplement, and it does not replace anything a doctor has prescribed.
Please check with your doctor before making anjeer a daily habit if:
- You have diabetes or high blood sugar. Dried figs are high in natural sugar.
- You are pregnant or breastfeeding. Your doctor knows your diet and needs best.
- You are on blood-thinning medicine or have any kidney condition, where diet advice is specific to you.
- You are watching your weight and counting calories.
Regular or Jumbo, and how to pick good anjeer
We keep two sizes. Regular Anjeer is the one to buy for soaking and daily eating. Jumbo Anjeer is larger and looks better in a gift box or a bowl for guests. The taste and the nutrition are the same. Anjeer runs at around ₹1,560–₹1,840 a kilo; our all-India price list has today’s figure.
If you are building a morning bowl, anjeer sits well with Mamra Badam and black kishmish, all soaked together. The rest is on our dry fruits shelf.
For what separates a good anjeer from a poor one, read how to buy anjeer. In short: soft and pliable, an even light brown, a honey smell, and no sour or fermented note.
Questions people ask
What is the best time to eat soaked anjeer?
Most people eat it in the morning, after soaking it overnight. There is no special rule; eat it when it suits your routine.
Can I drink the water anjeer was soaked in?
Yes, many people do. Use clean drinking water for soaking and keep the bowl covered.
Is anjeer good for people with diabetes?
Dried figs are high in natural sugar, so this is a question for your doctor, who can tell you whether and how much fits your diet.
Should anjeer be kept in the fridge?
In hot, humid months, yes. An airtight box in the fridge keeps anjeer soft and stops it from fermenting or attracting insects.
Written at our counter, where these questions get asked every week.
