Anjeer Protein Per 100g

Anjeer, or dried fig, is a beloved and nutritious dry fruit that has been part of Indian diets for centuries.

Whether added to warm halwa, soaked in milk overnight, or eaten raw as a snack, Anjeer is not just delicious but also packed with vital nutrients. 

While many people know it for its natural sweetness and digestive benefits, fewer realize that Anjeer also offers a modest yet valuable source of plant-based protein.

In this blog post, we’ll explore the protein content in Anjeer per 100g and unpack how this humble dry fruit can play a key role in a healthy, balanced diet, especially for vegetarians in India who are constantly seeking nutritious protein sources.

Anjeer Protein Per 100g

Before we zoom in on protein specifically, let’s look at the overall nutritional content of 100 grams of dried Anjeer.

Anjeer (dried fig) provides approximately 3.3 grams of protein per 100 grams, along with fiber, calcium, and essential minerals.

Here’s what you get in approximately 100 grams of dried figs:

• Calories: 249 kcal

• Protein: 3.3 grams

• Carbohydrates: 63.9 grams

• Sugars: 47.9 grams

• Dietary Fiber: 9.8 grams

• Fat: 0.9 grams

• Calcium: 162 mg

• Iron: 2.03 mg

• Magnesium: 68 mg

• Potassium: 680 mg

As you can see, while Anjeer is not a high-protein food per se, it still contributes about 3.3 grams of protein per 100 grams, which is decent considering it’s a fruit.

But that’s not all that makes Anjeer especially powerful is the combination of fiber, minerals, and antioxidants alongside this protein, offers a holistic nutritional punch.

How Does Anjeer Compare to Other Protein Sources?

In a country where vegetarianism is deeply rooted in tradition, it becomes important to compare various plant-based protein sources.

Here's how Anjeer stacks up per 100g against other common Indian vegetarian foods:

Clearly, Anjeer isn’t a protein powerhouse like soya or almonds, but it still contributes to daily intake, especially for those consuming a wide variety of plant-based foods.

The real beauty of Anjeer is in how it complements other foods to create a complete, protein-rich diet.

Is Anjeer Protein Complete? Understanding Plant-Based Protein Quality?

One of the challenges of relying on plant-based protein sources is the amino acid profile.

Proteins are made up of amino acids, and for a protein to be considered "complete," it must contain all nine essential amino acids in adequate amounts.

Anjeer contains several amino acids, but not all in the required proportions to be considered complete.

However, this doesn’t mean it’s useless. Complementary proteins are the key to a vegetarian diet.

When Anjeer is combined with other protein sources like nuts, lentils, or dairy, the overall amino acid profile balances out beautifully.

For example:

• Soaked Anjeer + Milk is a classic combo of calcium, protein, and fiber in one go.

• Anjeer and nuts (like almonds and walnuts) make a great energy-boosting mid-day snack.

Anjeer in the Indian Diet: More Than Just a Snack

In India, Anjeer holds cultural and culinary significance. It is a common offering during festivals and often a staple in winter diets due to its warming nature.

Here are a few Indian ways Anjeer is consumed:

✔ Soaked overnight and eaten raw in the morning – improves digestion and adds natural energy.

✔ Boiled in milk – a bedtime remedy for restful sleep and better gut health.

✔ Mixed in dry fruit laddoos – for a protein and energy-rich snack.

✔ Used in gravies and desserts – adds a subtle sweetness and texture.

What’s fascinating is that Anjeer, though naturally sweet, has a low to moderate glycemic index, especially when paired with fat or fiber-rich foods. This makes it a smart snack for those managing weight or blood sugar.

Who Should Include Anjeer for Its Protein Value?

While 3.3 grams of protein per 100g may not sound like much, it's valuable for several groups of people when paired correctly.

🌟 Vegetarians and Vegans

Anjeer is a naturally sweet, fibrous fruit that adds a bit of protein and a ton of minerals, including iron, potassium, magnesium, and calcium, to vegetarian meals.

🌟 Growing Children

When added to milk or homemade snacks, Anjeer provides both energy and small amounts of protein that support growth and development.

🌟 Elderly Population

Soft, easy to chew, and packed with fiber and antioxidants, Anjeer is ideal for older adults who need nutrient-dense yet gentle foods.

🌟 Fitness Enthusiasts

Those working on lean muscle gain or weight management can use Anjeer in post-workout smoothies with whey protein or in homemade protein bars.

🌟 People with Digestive Issues

The fiber-protein combo helps maintain satiety and gut health, especially when Anjeer is soaked beforehand.

Tips to Maximize Protein and Nutrition from Anjeer

Want to make the most out of Anjeer’s protein? Here are a few smart strategies:

✅ Always Soak Before Eating

Soaking makes Anjeer easier to digest and enhances nutrient absorption, including protein bioavailability.

✅ Pair It With Protein-Rich Foods

Try combinations like:

• Anjeer + curd or yogurt

• Anjeer in smoothies with peanut butter or almond butter

• Anjeer rolled in oats and seeds for energy balls

✅ Limit to 2–3 Pieces a Day

Anjeer is calorie-dense and contains natural sugars. For those watching their sugar intake, moderation is key.

✅ Avoid Overheating

Overheating or excessive cooking can damage some nutrients. Add Anjeer toward the end of cooking in desserts or gravies.

✅ Go Organic If Possible

Conventionally dried figs may contain sulfites or pesticides. Choosing organic helps avoid unwanted chemicals.

Final Thoughts

While Anjeer provides around 3.3 grams of protein per 100 grams, it’s much more than just a protein contributor.

It offers a unique blend of fiber, antioxidants, natural sugars, and essential minerals, making it a powerful addition to any diet, especially for vegetarians and health-conscious Indians.

Think of Anjeer not as a standalone protein source, but as a nutrient amplifier. When paired with other wholesome foods, it supports immunity, digestion, energy, and even muscle recovery in a gentle, natural way.

So the next time you’re looking for a smart snack or a nutritious add-on to your breakfast, reach for this wrinkled wonder fruit. Anjeer might just be the sweet, satisfying boost your diet needs.