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Quick answer
Anjeer is the dried common fig. Two or three a day give you fibre, potassium and calcium, and a natural sweet taste in place of biscuits or sweets.
- Best way to eat it: soak 2 or 3 figs in water overnight and eat them in the morning.
- Not a cure: it helps digestion and fills the sweet craving, but it does not cure anaemia or burn fat.
- Too many can upset your stomach and add a lot of sugar.
3 figsabout 30 g, a good daily portion
75 kcalin those 3 figs
3 gfibre, for digestion
49 mgcalcium, more than most fruits
What is anjeer?
Anjeer is the fruit of the common fig tree (Ficus carica), usually sold dried. The same fruit has a different name in every language, which confuses many buyers.
| Language | Name |
|---|---|
| Tamil | Athipalam (அத்திப்பழம்); dried: ularntha athipalam |
| Hindi, Urdu | Anjeer |
| Bengali | Dumur |
| English | Fig, dried fig |
In Tamil Nadu, “athi” also means the cluster fig tree (Ficus racemosa) often seen near temples. Its small fruits are cooked as a vegetable. The dried anjeer sold in shops is the common fig.
What is in 100 g of anjeer?
| Per 100 g | Dried anjeer | Fresh fig |
|---|---|---|
| Energy | 249 kcal | 74 kcal |
| Carbohydrate | 64 g (48 g sugars) | 19 g (16 g sugars) |
| Fibre | 9.8 g | 2.9 g |
| Potassium | 680 mg | 232 mg |
| Calcium | 162 mg | 35 mg |
| Iron | 2.0 mg | 0.4 mg |
| Magnesium | 68 mg | 17 mg |
Drying takes the water out, so everything, the sugar included, is about three times more concentrated than in a fresh fig.
What are the real benefits of anjeer?
- Digestion. Three figs (about 30 g) give around 3 g of fibre, a good part of what most of us miss in a rice-heavy diet. Many people find it helps with constipation.
- Potassium. Useful for people who eat little fruit and vegetables.
- Calcium. More than most fruits, though far less than a glass of milk.
- A better sweet. Two figs with tea fill the sweet craving with fibre and minerals, instead of a biscuit that has none.
Which anjeer claims are myths?
True
- Fibre in figs helps many people with constipation
- Figs have more calcium and potassium than most fruits
- Two figs make a better sweet than a biscuit
Myth
- Anjeer cures anaemia (3 figs give about 0.6 mg of iron)
- Anjeer burns fat (no food does)
- It is natural, so eat as many as you like (10 figs are 250 kcal)
Shop tip
To get more iron from figs, eat them with something rich in vitamin C, like lemon, amla or guava. For anaemia, see a doctor.
How many anjeer can you eat in a day?
Two or three dried figs a day suit most adults, and one or two for children. More than five a day often causes gas, bloating or loose motions because of the fibre, and adds a lot of sugar. If you have diabetes, read our anjeer and diabetes guide first.
How do you eat soaked anjeer?
- At nightSoak
Rinse 2 or 3 figs and put them in a small cup with half a cup of water.
- 8 hoursLeave covered
They soften and plump up overnight.
- MorningEat
Eat the soft figs. You can drink the water too.
- With itAdd a few nuts
4 or 5 almonds or walnuts make the sugar act more slowly.
Soaking does not add nutrients. It makes the figs soft and easy to chew and digest, which is why many families give them to children and older people this way.
Fresh athipalam or dry anjeer: which is better?
Fresh athipalamper 100 g: 16 g sugar, 2.9 g fibre
or- Less sugar for the same weight
- Keeps 1 to 2 days
- Short season, few shops
Dry anjeerper 100 g: 48 g sugar, 9.8 g fibre
- More fibre, easy to measure
- Keeps 6 months or more
- All year, good for travel
Fresh figs are a fine fruit when you find them. Dried anjeer is the practical everyday choice: it lasts, it is easy to count out, and it travels well.
How to choose and store anjeer
Choose
- Soft, light brown figs that smell sweet
- White powder on the skin: usually the fig's own sugar
- An airtight glass jar; the fridge in humid months
Avoid
- Figs that smell sour or feel rock hard
- Fuzzy green or black spots: that is mould
- Open bags in a warm, damp kitchen
Also readIs Anjeer Safe for Diabetes? Glycemic Index and Daily Limit
Questions people ask
Is it good to eat anjeer every day?
Yes, for most people 2 or 3 figs a day is fine. Count them as part of your sweets, not on top of them.
What is the best time to eat anjeer?
Soaked in the morning is the most common habit, but any time works. Many people have two with evening tea instead of a biscuit.
Can children eat anjeer?
Yes, one or two soaked and chopped figs for children over two years. Chop them small for young children so they are easy to chew.
Does anjeer cause weight gain?
Only if you eat many on top of your usual food. Two or three figs in place of a sweet snack will not.
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