Anjeer vs khajoor (figs vs dates): which is healthier?
A side-by-side comparison of dried figs and dates, and which to pick for your goal.
Both are good dry fruits, but they are different. Anjeer has more fibre, more calcium, more iron and less sugar. Khajoor gives more quick energy and is sweeter. For everyday eating, weight control or blood sugar, figs usually come out ahead; for a fast energy boost, dates win.
Figs vs dates per 100 g
| Per 100 g | Anjeer (dried figs) | Khajoor (Medjool dates) |
|---|---|---|
| Energy | 249 kcal | 277 kcal |
| Total sugars | 47.9 g | 66.5 g |
| Dietary fibre | 9.8 g | 6.7 g |
| Calcium | 162 mg | 64 mg |
| Iron | 2.0 mg | 0.9 mg |
| Magnesium | 68 mg | 54 mg |
| Potassium | 680 mg | 696 mg |
Sources: USDA, dried figs and USDA, Medjool dates. Values vary by variety; smaller Indian and Gulf dates differ a little from Medjool but follow the same pattern.
Which to choose for your goal
Weight control: anjeer. Fewer calories and more fibre per gram means more fullness for the same calories. See anjeer for weight loss.
Blood sugar: anjeer, in small portions. Dates contain about 40% more sugar by weight. Either way, people with diabetes should keep portions small and eat them with a meal: anjeer and diabetes.
Digestion and constipation: anjeer, thanks to roughly 45% more fibre. See anjeer for constipation.
Bones: anjeer has about two and a half times the calcium of dates, though milk, curd and paneer remain the main sources.
Quick energy before exercise or during a fast: khajoor. The extra sugar is fast fuel, which is why dates are traditional for breaking a fast.
Potassium: roughly equal.
Portion sizes
The NHS counts about 30 g of dried fruit as one portion: roughly 2 figs (NHS), or 1–2 large Medjool dates. Most people do well with 2–3 anjeer a day; see how many anjeer a day.
Can you eat both?
Yes. Many families make sugar-free ladoo with figs and dates together, using dates for sweetness and figs for fibre and texture. Try the recipes in our anjeer recipes. Just count both towards your dried fruit for the day.
For gifting
Large, soft anjeer feel more premium than dates in a gift box and suit guests who are cutting back on sweets. Our Royal Gift Box holds our largest grade, and our Jumbo anjeer 500 g is the everyday pack.
Frequently asked questions
Which is healthier, anjeer or khajoor?
For everyday eating, anjeer usually: per 100 g it has more fibre, calcium and iron and less sugar than Medjool dates. Dates give more quick energy.
Which has more sugar, figs or dates?
Dates. Medjool dates have about 66.5 g of sugar per 100 g versus about 47.9 g in dried figs, according to USDA data.
Which is better for weight loss, figs or dates?
Figs, because they have fewer calories and more fibre per gram, which helps you stay full.
Can I eat anjeer and khajoor together?
Yes, for example in sugar-free ladoo. Count both towards your dried fruit for the day.
Which is better for diabetes, anjeer or dates?
Neither is free food, but figs have less sugar per gram. Keep portions small and eat them with a meal.
This article is general information, not medical advice. Talk to your doctor about any health condition.
