Capers: Benefits, Nutrition, and Risks

Capers are the floral buds picked from perennial shrubs of the Capparis plant family. Capers from the Capparis spinosa L. plant are the most common type used for culinary purposes. After harvesting, capers are marinated in vinegar, brine, or oil, and then fermented to extend their shelf-life and enhance their flavor.

Capers are widely consumed in the Mediterranean region and are used to add flavor and nutritional value to dishes like pasta and chicken picatta. 

Though they’re usually consumed in small portions, capers contain a few essential nutrients and plant compounds that may benefit health in several ways.

Here’s what you need to know about capers, including their potential health benefits, nutrition, and downsides.   

Though capers are very low in calories, providing just 23 calories per 100-gram (g) serving, they contain several vitamins and minerals.

Capers are a good source of copper and vitamin K, with a quarter-cup serving covering 7% and 14% of your daily needs for these nutrients, respectively.

Copper is needed for red blood cell formation, growth and development, iron metabolism, energy production, neurotransmitter synthesis, and many other critical bodily processes.

Vitamin K plays important roles in bone and heart health and is required for blood clotting.

In addition to copper and vitamin K, capers provide smaller amounts of iron, magnesium, vitamin E, and several other vitamins and minerals.

Capers contain substances that have antioxidant and anti-inflammatory properties, such as the polyphenol compound quercetin. Interestingly, studies suggest that capers are one of the richest natural sources of quercetin, which may be because the pickling and canning process that most capers go through boosts their quercetin content.

Polyphenol compounds, like quercetin, have powerful antioxidant and anti-inflammatory properties and help protect cells from oxidative damage, which may help lower the risk of chronic disease.

In addition to its antioxidant and anti-inflammatory properties, studies show that quercetin has anti-cancer, anti-diabetic, and antiviral effects in the body and may also protect against age-related diseases, including neurodegenerative diseases.

Quercetin easily crosses the blood-brain barrier, which is a barrier between the blood vessels of the brain and the brain tissue that prevents harmful substances from reaching the brain. For this reason, quercetin is known to provide significant protection against brain-related conditions, such as Alzheimer’s disease, as well as general age-related brain degeneration.

Although capers are usually consumed in small doses, some studies suggest that eating larger quantities of capers may offer several health benefits, including reducing high blood lipid levels. 

A 2019 study that included 60 people with elevated blood lipid levels found that those treated with 10 milligrams (mg) of the cholesterol-lowering medication atorvastatin plus 40 to 50 grams (g) of capers per day for eight weeks experienced significantly greater reductions in their total and LDL cholesterol levels compared to participants treated with atorvastatin alone.

Though the mechanism behind their cholesterol-lowering effects isn’t fully understood, the researchers suggested that capers may reduce cholesterol absorption in the digestive tract, thus lowering cholesterol levels in the blood over time. 

While these results are promising, more research examining the cholesterol-reducing effects of capers is needed. 

Capers are low in calories yet provide several essential nutrients.

Here is the nutrition breakdown for a quarter-cup serving of capers:

• Calories: 7.92
• Fat: <1 g
• Protein: <1 g
• Carbohydrates: 1.68 g
• Fiber: 1.1 g
• Sodium: 808 mg or 35% of the DV
• Copper: .128 mg or 14% of the DV
• Vitamin K: 8.48 micrograms (mcg) or 7% of the DV

Capers are usually consumed in small amounts, such as a tablespoon serving, so they don’t contribute significant amounts of nutrients, such as vitamins, minerals, protein, and fiber. 

However, they are a good source of vitamin K and copper and are very high in sodium. 

Sodium is an essential mineral that’s necessary for fluid regulation, as well as muscle and nerve function. Though sodium is an essential nutrient, most people consume too much sodium in their diet, which can lead to a number of health risks.

Though capers are flavorful and contain a few important nutrients, they are very high in sodium.  A quarter-cup serving of capers contains 808 mg of sodium, which covers 35% of your daily needs.

Sodium is necessary for life, but most people consume too much sodium, which can harm health. The current Daily Value (DV) for sodium is set at 2,300 mg per day, which is equivalent to about one teaspoon of table salt, but most Americans consume about 3,400 mg of sodium per day.

Sodium is naturally found in some foods, like seafood and vegetables, while salt is added to foods during processing, cooking, and eating. Both salt and the sodium naturally found in whole foods contribute to your daily sodium intake.

Sodium needs vary from person to person, and the ideal daily limit for sodium intake is still debated by health experts. However, it’s clear that most people consume far too much added salt in their diets from ultra-processed food, restaurant meals, and other salty products. Consuming a diet too high in salt can increase your risk of a number of health conditions, from high blood pressure to kidney disease.

Because capers are high in salt, it’s best to limit your intake of capers and enjoy them in moderation as part of a healthy diet rich in whole, nutrient-dense foods and low in ultra-processed foods. 

People with medical conditions that require sodium restriction, such as congestive heart failure (CHF) and kidney disease, should take care when consuming high-sodium foods like capers to ensure they stay within their daily sodium limit. 

Capers have a crunchy texture and a salty, olive-like flavor that pairs well with various savory ingredients. Because they’re so flavorful, a small amount of capers goes a long way.

Here are a few ways to use capers in your kitchen:

• Toss capers into salads for a satisfying crunch and pop of flavor
• Use capers to add saltiness to pasta and rice dishes
• Top fish and chicken with caper-infused sauces
• Add capers to tuna or chicken salad
• Use the caper brine as a replacement for vinegar in salad dressings 

Keep in mind that capers are very salty, so you should hold off on salting your recipes until after you add your capers and taste your dish. If you’d like to cut down on their saltiness, rinse capers under running water for a minute or two before cooking with them, which reduces their sodium content. 

There are several types of capers available for purchase, which vary in size. Non-pareils are the smallest type, growing up to seven millimeters, while grusas capers, the largest caper variety, can grow to more than 14 millimeters (mm) in size. Smaller capers have a firmer, crunchier texture and are milder in flavor than larger capers. 

Because they’re shelf-stable, capers can last up to five years when kept in ideal storage conditions, such as in a cool and dark pantry.  

Capers are a salty ingredient commonly used in Mediterranean cooking.

Though they’re small in size and usually consumed in small portions, capers are a good source of nutrients like vitamin K and copper and are also rich in the antioxidant compound quercetin.

When consumed in moderation, capers can be enjoyed as part of a healthy diet, but, because they’re so high in sodium, they should be limited by those who need to limit their sodium intake, such as people on sodium-restricted diets.