What are the Nutritional Facts about Figs?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Figs are rich in fiber, natural sugar, vitamins, and minerals. Learn nutritional facts, health benefits, and best ways to eat figs.
Introduction
Figs, also known as Anjeer in India, are a naturally sweet and nutritious fruit. They can be eaten fresh or dried and are commonly used for digestion, energy, and bone health. Figs are rich in fibre, antioxidants, and essential minerals, making them a healthy addition to a balanced diet.
In this article, you will learn the nutritional facts about figs, their health benefits, and how to eat them daily.
Nutritional Facts About Figs (Per 100 Grams)
Fresh Figs
| Nutrient | Amount |
|---|---|
| Calories | 74 kcal |
| Carbohydrates | 19 g |
| Dietary Fibre | 2.9 g |
| Natural Sugar | 16 g |
| Protein | 0.8 g |
| Fat | 0.3 g |
| Calcium | 35 mg |
| Potassium | 232 mg |
| Iron | 0.4 mg |
| Vitamin B6 | 0.1 mg |
Dried Figs (Anjeer)
| Nutrient | Amount |
|---|---|
| Calories | 249 kcal |
| Carbohydrates | 64 g |
| Dietary Fibre | 9.8 g |
| Natural Sugar | 48 g |
| Protein | 3.3 g |
| Fat | 0.9 g |
| Calcium | 162 mg |
| Potassium | 680 mg |
| Iron | 2.0 mg |
Dried figs are more calorie-dense due to water removal.
Health Benefits of Eating Figs
1. Improves Digestion
- High fibre helps prevent constipation
- Supports healthy gut bacteria
2. Good for Heart Health
- Potassium helps control blood pressure
- Fibre helps reduce bad cholesterol
3. Supports Bone Strength
- Rich in calcium and magnesium
- Helpful for children and elderly
4. Helps in Weight Management
- Fibre keeps you full for longer
- Reduces unhealthy cravings
5. Boosts Energy Naturally
- Natural sugars give quick energy
- Good pre-workout snack
Figs Nutrition for Different People
For Children
- Supports growth and digestion
- Helps improve appetite
For Adults
- Helps manage blood pressure
- Supports digestive health
For Elderly
- Reduces constipation
- Supports bone and heart health
Best Way to Eat Figs (Anjeer)
✔ Eat fresh figs as a fruit
✔ Soak 2–3 dried figs overnight and eat in the morning
✔ Add chopped figs to oats or curd
✔ Use figs in smoothies or salads
❌ Avoid eating too many dried figs daily
❌ Avoid with very heavy meals
How Many Figs Should You Eat Daily?
- Fresh figs: 2–3 per day
- Dried figs: 1–2 soaked figs per day
Moderation is important, especially for people with diabetes.
Are Figs Good for Diabetes?
- Fresh figs have a moderate glycaemic index
- Dried figs are high in natural sugar
- Diabetic people should eat small portions and consult a doctor
Figs vs Dates Nutrition (Per 100g)
| Nutrient | Figs | Dates |
|---|---|---|
| Calories | 74 | 277 |
| Fibre | 2.9 g | 6.7 g |
| Sugar | Lower | Higher |
| Calcium | Higher | Moderate |
Final Thoughts
Figs are a tasty and nutritious fruit that support digestion, heart health, bones, and energy levels. Whether eaten fresh or dried, figs can be a healthy part of your daily diet when eaten in the right quantity.
Tip: Soaked anjeer in the morning is one of the best ways to improve digestion naturally.