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The Short Answer
One medium dried anjeer has about 20 to 30 calories and 4 to 5 g of natural sugar. Two or three a day is a sensible amount for most adults. Eat more than that every day and the sugar and calories start to add up, and some people get loose motions or gas.
Anjeer Nutrition per 100 g
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These are USDA figures for dried figs.
| Nutrient | Per 100 g | Per anjeer (about 10 g) |
|---|---|---|
| Calories | 249 kcal | about 25 kcal |
| Carbohydrates | 64 g | 6.4 g |
| Sugar | 48 g | 4.8 g |
| Fibre | 9.8 g | 1 g |
| Protein | 3.3 g | 0.3 g |
| Fat | 0.9 g | less than 0.1 g |
| Calcium | 162 mg | 16 mg |
| Potassium | 680 mg | 68 mg |
| Iron | 2 mg | 0.2 mg |
Weights vary. A small anjeer is around 8 g and a large Afghani one can be 12 to 15 g, so a big fig can be closer to 35 calories. If you want to be exact, weigh three or four of yours once and divide.
How Much Sugar Is in Anjeer?
About half of a dried fig by weight is sugar. That sounds like a lot, and it is. The difference from a biscuit or a sweet is that the sugar comes with fibre, potassium and calcium, and you cannot eat 20 anjeer without noticing. Two figs give you roughly 10 g of sugar, about the same as two teaspoons.
Anjeer for Diabetes
Anjeer is not off limits for diabetics, but it is not a free food either.
- Keep it to 1 or 2 figs a day, not a handful.
- Eat it with or after a meal, or with a few almonds or walnuts, not alone on an empty stomach. Fat and protein slow down the sugar rise.
- Skip anjeer soaked in sweetened milk or anjeer barfi on most days.
- Check your sugar a couple of hours after eating it the first few times. Your own reading tells you more than any article.
If you are on insulin or your sugar is not under control, ask your doctor first.
Anjeer for Weight Loss
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Anjeer can help, mainly because the fibre keeps you full and it can replace a sweet craving. It can also hurt, because 10 figs is about 250 calories, the same as a small meal.
Count
Fix your number. Two figs a day is a good starting point.
Timing
Eat them as a mid-morning or evening snack instead of biscuits or namkeen.
Pairing
Have them with curd, a glass of plain milk or a few nuts so you stay full longer.
Avoid
Anjeer rolls, barfi and anjeer shakes with added sugar.
For more on calories in other dry fruits, see almonds for weight loss.
Anjeer for Constipation
This is where anjeer does well. The fibre adds bulk and soaking makes the figs softer and easier on the stomach.
- Soak 2 to 3 anjeer in warm water overnight.
- Eat them in the morning and drink the water too.
- Drink enough water through the day. Fibre without water can make constipation worse.
Most people see a difference within a few days. If constipation lasts more than two weeks, see a doctor.
Side Effects of Eating Too Much Anjeer
Loose motions
The same fibre that helps constipation can cause loose stools, cramps or gas if you eat too many at once.
Sugar spikes
A risk for diabetics, especially when anjeer is eaten alone or as sweets.
Weight gain
Easy to overeat. A bowl of anjeer is several hundred calories.
Allergy
Rare, but some people allergic to latex, birch pollen or fresh figs react to dried figs as well. Itching in the mouth is a sign to stop.
Kidney stones
Figs have some oxalate. If you have had oxalate kidney stones, ask your doctor how much is fine.
Blood thinners
Figs contain some vitamin K. If you take warfarin, keep your intake steady from day to day rather than eating a lot suddenly.
Teeth
Dried figs are sticky. Rinse your mouth or brush after eating them, especially for children.
How Many Anjeer per Day?
| Who | Daily amount |
|---|---|
| Most adults | 2 to 3 |
| Diabetics | 1 to 2, with a meal |
| Trying to lose weight | 2, in place of another snack |
| Children (5 years and up) | 1 to 2, chopped |
| Constipation | 2 to 3, soaked overnight |
For soaking methods and the best time to eat, read how many anjeer to eat per day.
Is Afghani Anjeer Different?
The nutrition is close for all dried figs. Afghani anjeer is usually softer and naturally sweeter, so you may find two are enough to satisfy a craving. See Afghani vs Turkish vs Indian anjeer for the differences.
Buy Anjeer
Our Premium Afghani Anjeer is ₹399 for 250 g, which lasts one person about a month at two a day. Prices for bigger packs are in the anjeer price guide, and the full benefits are in anjeer benefits and anjeer khane ke fayde.
*This guide is general information, not medical advice. If you have diabetes, kidney problems or take regular medicines, check with your doctor.*
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 11 October 2026
- Last reviewed and updated on 11 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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