Are Capers Good for You? Health Benefits, Nutrition & Side Effects

If you’ve ever enjoyed Mediterranean cuisine, you’ve likely encountered capers—those small, briny flavor bombs that add a distinctive tang to countless dishes. But beyond their culinary appeal, many people wonder: are capers actually good for you?

These tiny pickled flower buds pack a surprising nutritional punch despite their small size. While capers offer several impressive health benefits, they also come with some considerations that health-conscious eaters should keep in mind.

This comprehensive guide explores everything you need to know about capers, from their nutritional content and health benefits to potential downsides and practical ways to enjoy them.

What Exactly Are Capers?

Capers are the unopened flower buds of the caper bush, scientifically known as Capparis spinosa. This hardy perennial shrub thrives in the Mediterranean region, particularly in countries like Italy, Greece, Spain, Morocco, and Turkey.

The buds are harvested by hand before they bloom, then typically preserved through pickling in salt brine or vinegar. This preservation process gives capers their characteristic salty, tangy, and slightly lemony flavor that has made them a staple in Mediterranean cooking for centuries.

Capers come in various sizes, ranging from tiny non-pareils (the smallest and most prized) to larger varieties. The smaller the caper, the more delicate the flavor and the higher the price tag.

Nutritional Profile: What’s Inside Capers?

While capers are typically consumed in small quantities, they still contribute valuable nutrients to your diet. A single tablespoon (approximately 9 grams) of capers contains:

• Calories: Just 2 calories
• Protein: 0.2 grams
• Carbohydrates: 0.4 grams
• Fiber: 0.3 grams
• Fat: Negligible amounts
• Sodium: Approximately 200-250 mg (9% of daily value)
• Copper: 4% of daily value
• Vitamin K: 2% of daily value
• Iron: Small amounts

Beyond these basic nutrients, capers contain beneficial plant compounds called flavonoids, including quercetin and rutin, which contribute significantly to their health benefits.

Health Benefits of Capers

1. Powerful Antioxidant Properties

One of the most impressive aspects of capers is their high antioxidant content. These small buds are particularly rich in quercetin and rutin—two flavonoid compounds that help protect your cells from oxidative stress caused by free radicals.

Research suggests that the antioxidants in capers may help reduce inflammation throughout the body, potentially lowering the risk of chronic conditions such as heart disease, certain cancers, and neurodegenerative disorders.

The quercetin in capers has been studied for its anti-inflammatory, antiviral, and anticancer properties. Meanwhile, rutin supports blood vessel health and may help reduce the risk of blood clots.

2. May Support Healthy Blood Sugar Levels

Emerging research indicates that capers might offer benefits for blood sugar management. Studies have examined various compounds in caper extracts that appear to influence glucose metabolism in several ways:

• Enhancing the uptake of sugar by cells and tissues
• Reducing the absorption of carbohydrates in the digestive tract
• Supporting the function of pancreatic cells that produce insulin
• Improving insulin sensitivity

While these findings are promising, it’s important to note that most research has focused on caper extracts rather than the whole food. If you have diabetes or blood sugar concerns, consult with your healthcare provider before making dietary changes.

3. Supports Heart Health

The antioxidants and anti-inflammatory compounds in capers may contribute to cardiovascular health in multiple ways. Quercetin has been shown to help relax blood vessels, potentially supporting healthy blood pressure levels.

Additionally, the rutin in capers may help strengthen capillaries and improve circulation. Some research suggests that regular consumption of foods rich in these compounds may contribute to reduced risk of heart disease.

However, it’s crucial to balance this benefit against capers’ high sodium content, which can have the opposite effect on blood pressure when consumed in excess.

4. Low-Calorie Flavor Enhancer for Weight Management

For those watching their calorie intake, capers offer an excellent way to add intense flavor to dishes without adding significant calories. At just 2 calories per tablespoon, they can replace higher-calorie condiments, sauces, and seasonings.

Using capers to enhance the taste of lean proteins, vegetables, and whole grains can make healthy eating more enjoyable and sustainable, potentially supporting long-term weight management goals.

5. Provides Essential Minerals

Though consumed in small amounts, capers contribute meaningful quantities of certain minerals:

Copper: This mineral plays vital roles in energy production, iron metabolism, and the formation of connective tissues. It also supports immune function and helps maintain healthy nerves and blood vessels.

Vitamin K: Essential for proper blood clotting and bone health, vitamin K also appears to play a role in heart health and may help prevent calcium deposits in arteries.

Potential Downsides and Risks of Eating Capers

High Sodium Content

The most significant downside of capers is their extremely high sodium content. The pickling and brining process used to preserve capers makes them one of the saltier foods you can eat.

A single tablespoon contains approximately 200-250 mg of sodium—nearly 10% of the recommended daily limit of 2,300 mg for most adults. For those following a low-sodium diet or with salt-sensitive hypertension, this can be concerning.

Excessive sodium intake has been linked to:

• Increased blood pressure, particularly in salt-sensitive individuals
• Higher risk of stroke and heart disease
• Potential increased risk of stomach cancer
• Fluid retention and bloating
• Increased calcium loss through urine, potentially affecting bone health

Portion Control Challenges

Because capers have such an intense flavor, it’s easy to use them sparingly. However, in dishes where they’re a primary ingredient, sodium can add up quickly. Being mindful of portion sizes is essential.

Allergic Reactions

Though rare, some individuals may experience allergic reactions to capers. Symptoms can include skin rashes, itching, or digestive discomfort. If you’re trying capers for the first time, start with a small amount to assess your tolerance.

How to Reduce Sodium When Eating Capers

If you love capers but are concerned about their sodium content, try these strategies:

• Rinse thoroughly: Rinsing capers under cold water for 30-60 seconds can remove a significant portion of the surface salt, reducing sodium content by 20-30%
• Soak before using: For even greater sodium reduction, soak capers in fresh water for 15-30 minutes, changing the water once or twice
• Choose salt-packed over brine: Paradoxically, capers preserved in salt rather than brine often have less sodium after rinsing
• Use sparingly: A little goes a long way—use capers as a garnish or accent rather than a main ingredient
• Adjust other sodium sources: When using capers, reduce or eliminate added salt in the rest of your dish

Creative Ways to Use Capers in Your Diet

Capers are incredibly versatile and can enhance a wide variety of dishes:

Classic Preparations

• Chicken or fish piccata: The traditional Italian dish featuring capers in a lemon-butter sauce
• Bagels and lox: A classic combination with smoked salmon, cream cheese, onions, and tomatoes
• Puttanesca sauce: A robust pasta sauce combining capers, olives, tomatoes, and anchovies
• Tartar sauce: Mix capers into mayonnaise with pickles and herbs for a tangy condiment

Creative Applications

• Add to grain bowls and salads for a briny pop of flavor
• Mix into tuna, chicken, or egg salad for extra depth
• Sprinkle over roasted vegetables, especially cauliflower and Brussels sprouts
• Incorporate into homemade salad dressings and vinaigrettes
• Use as a pizza topping alongside anchovies, olives, or artichokes
• Blend into hummus or white bean dip for Mediterranean flair
• Stir into pasta dishes, especially those with olive oil, garlic, and lemon
• Add to butter sauces for fish or seafood

Buying and Storing Capers

When purchasing capers, you’ll typically find them in the condiment or international foods aisle, sold in small jars either brined in vinegar or packed in salt.

Selection tips:

• Smaller capers (non-pareil grade) offer the most delicate flavor
• Check the expiration date and ensure the seal is intact
• Look for capers with a uniform green color

Storage guidelines:

• Unopened jars can be stored in a cool, dark pantry for up to 3 years
• Once opened, keep capers refrigerated in their original brine or salt
• Always use a clean utensil to remove capers to prevent contamination
• Properly stored, opened capers can last 6-9 months in the refrigerator
• If capers develop an off smell, unusual color, or mold, discard them

Capers vs. Caper Berries: What’s the Difference?

You may occasionally encounter caper berries—these are the fruit that develops when caper buds are left to bloom and mature. Caper berries are larger (about the size of an olive), oval-shaped, and typically sold with their stems attached.

While both come from the same plant, caper berries have a milder flavor than capers and are often eaten whole as a garnish or appetizer. They contain similar beneficial compounds but in different concentrations.

Who Should Be Cautious About Eating Capers?

While capers can be part of a healthy diet for most people, certain individuals should exercise caution:

• People with high blood pressure: The high sodium content may exacerbate hypertension
• Those on low-sodium diets: Medical conditions like kidney disease or heart failure often require strict sodium restriction
• Individuals taking blood pressure medications: The sodium in capers may counteract medication effects—consult your healthcare provider
• People with salt sensitivity: Some individuals are more sensitive to sodium’s effects on blood pressure
• Those prone to kidney stones: Although rare, excessive sodium may increase calcium excretion

If you fall into any of these categories, discuss caper consumption with your doctor or a registered dietitian who can provide personalized guidance.

The Bottom Line: Are Capers Good for You?

So, are capers good for you? The answer is nuanced: Yes, when consumed in moderation as part of a balanced diet.

Capers offer impressive benefits, including:

• High antioxidant content with anti-inflammatory properties
• Potential blood sugar management support
• Cardiovascular benefits from quercetin and rutin
• Low-calorie flavor enhancement
• Valuable minerals like copper and vitamin K

However, their extremely high sodium content means they should be enjoyed thoughtfully, especially if you’re watching your salt intake or managing blood pressure concerns.

The key is moderation and preparation. Rinse your capers before use, enjoy them as an accent rather than a main ingredient, and balance them within a diet rich in fresh fruits, vegetables, whole grains, and lean proteins.

When used wisely, these tiny Mediterranean treasures can add both flavor and nutrition to your meals, making healthy eating more enjoyable and sustainable.

Sources:

• National Institutes of Health – Capparis spinosa Research
• USDA FoodData Central
• NIH – Sodium and Blood Pressure
• NIH Office of Dietary Supplements – Copper
• NIH – Quercetin Health Benefits
• NIH – Rutin and Health Effects
• NIH – Salt Sensitivity and Health