Are Canned Capers Healthy? Nutritional Benefits and Sodium Concerns

December 17, 2025 •

3 min read

According to Healthline, a single tablespoon of canned capers contains nearly 9% of the Daily Value for sodium, making moderation key for those watching their salt intake. So, are canned capers healthy when high sodium is a primary concern?

Quick Summary

Canned capers offer antioxidant and vitamin benefits but are high in sodium due to the brining process. Moderate consumption and rinsing can minimize salt intake while retaining flavor and health advantages.

Key Points

Antioxidant Power: Canned capers are rich in potent antioxidants like quercetin and rutin, which help reduce inflammation and protect cells from damage.
High in Sodium: The main drawback is the high salt content from the brine used for preservation, which can increase blood pressure if consumed excessively.
Rinsing is Recommended: You can drastically reduce the sodium by rinsing the capers thoroughly before adding them to your meal.
Vitamin K Source: Capers provide vitamin K, a nutrient important for blood clotting and promoting strong, healthy bones.
Flavorful Addition: Using capers sparingly as a seasoning is a great way to add flavor to dishes with minimal calories, fats, or sugars.

The Nutritional Goodness in Capers

Capers are the immature, unripened flower buds of the Capparis spinosa bush, native to the Mediterranean region. Beyond their pungent, briny flavor, these tiny additions to your meal offer several noteworthy health benefits. One of their most significant contributions is their high concentration of antioxidants.

Antioxidants and Anti-inflammatory Properties

Quercetin: Canned capers are particularly high in the flavonoid quercetin. This powerful antioxidant has anti-inflammatory properties that can help protect cells from damage caused by free radicals. Some research suggests that quercetin can also benefit heart health and support immune function.
Rutin: Another flavonoid present in capers, rutin, has been linked to improving blood vessel strength and circulation.
Polyphenols: Canned capers contain various polyphenols, including quercetin and kaempferol, which have been studied for their antioxidant effects.

Essential Vitamins and Minerals

In addition to antioxidants, canned capers provide several micronutrients, although in small quantities due to typical serving sizes.

Vitamin K: A 100-gram serving of canned capers contains a significant amount of vitamin K, which is essential for blood clotting and bone health.
Copper and Iron: Capers contain a small amount of copper, which plays a role in iron metabolism and brain function, as well as iron itself.
Other Micronutrients: Lesser amounts of vitamin A, E, manganese, and niacin are also present.

The Primary Health Concern: Sodium

The most significant downside to canned capers is their high sodium content, which comes from the brine used for preservation. A high-sodium diet is a known risk factor for various health issues, including high blood pressure, heart disease, and stroke. For individuals monitoring their sodium intake, this is a crucial factor to consider.

Managing Sodium Intake

Here are some simple steps to reduce the sodium from canned capers:

Rinse Thoroughly: Soaking and rinsing capers for a few minutes before use can significantly reduce the saltiness without eliminating their flavor.
Limit Portion Size: A little goes a long way. Since capers have an intense flavor, a small amount is often enough to add a salty, tangy kick to a dish.
Seek Alternatives: While less common, salt-packed capers are another option that allows for more control over sodium levels, though they require more prep work.

Canned Capers vs. Other Pickled Foods: A Nutritional Comparison

To put the health profile of canned capers into perspective, here is a comparison with other common pickled items.


Feature	Canned Capers	Olives (Green, Pitted)	Pickles (Dill, Kosher)
Antioxidants	Rich in Quercetin & Rutin	Contains polyphenols	Contains some antioxidants [Search Engine]
Sodium	Very high (manageable with rinsing)	High (varies by brand)	High (varies by brand) [Search Engine]
Fat Content	Very low (mostly from brine)	High in healthy monounsaturated fats	Very low [Search Engine]
Key Vitamins	Vitamin K, Copper, Iron	Vitamin E, Iron	Vitamin K, A [Search Engine]
Flavor Profile	Briny, tangy, lemony	Salty, sometimes bitter	Sour, tangy, savory [Search Engine]

How to Maximize Health Benefits and Flavor

To make canned capers a healthy part of your diet, focus on incorporating them into nutritious recipes as a flavorful accent rather than a main ingredient. They pair well with fish, salads, and pasta dishes, especially those with bright, acidic notes. For more culinary inspiration, including classic pairings like chicken piccata, you can explore resources like Fine Dining Lovers to learn about different applications.

Healthy Ways to Use Capers

In Sauces: Stir rinsed, canned capers into a lemon-butter sauce for fish or chicken. They are also a classic addition to spaghetti alla puttanesca.
As a Garnish: Sprinkle rinsed capers over smoked salmon, salads, or roasted vegetables for a burst of salty, briny flavor.
In Spreads and Dips: Add finely chopped capers to a homemade tapenade or creamy dip to elevate the flavor profile.
In Dressings: Whisk capers and their brine into vinaigrettes for a zesty, savory depth.

Conclusion

So, are canned capers healthy? The answer is a resounding 'yes,' with a critical caveat. The caper buds themselves are a low-calorie, nutrient-dense food, packed with antioxidants and valuable micronutrients like vitamin K. However, the canning process introduces a high level of sodium that must be managed. By rinsing your capers and using them in moderation, you can enjoy their distinct flavor and health benefits without overdoing it on the salt. As with any food, a balanced approach is key to incorporating canned capers into a healthy, well-rounded diet.

Frequently Asked Questions

Yes, you can eat them straight from the jar, but it's highly recommended to rinse them first. This removes the excess salt from the brine, making them healthier and enhancing their natural tangy flavor.

Capers are the immature, pickled flower buds of the caper bush, while caperberries are the larger, seeded fruit that develops if the bud is left on the plant. Both are brined, but capers are smaller and more delicate.

Capers are safe in moderation, but due to their high sodium content, individuals with high blood pressure should be cautious. Rinsing them well and using them sparingly is advisable, or a low-sodium diet is generally recommended.

The best way to reduce the saltiness is to soak them in a bowl of fresh water for a few minutes, then drain and rinse them thoroughly. This process can be repeated for a less intense flavor.

The primary health risk is the high sodium content. Excessive sodium intake can lead to increased blood pressure and other cardiovascular issues.

While some processing methods can reduce nutrient content, canned capers still retain significant levels of beneficial compounds like quercetin and vitamin K. Using them as a seasoning means even small amounts offer some nutritional value.

Finely chopped green olives are a great substitute for capers, offering a similar salty, tangy flavor profile. Pickled nasturtium seeds or artichoke hearts are also used as alternatives.