What are capers?
Capers are the unopened, pea-sized flower buds of the Capparis spinosa plant, a perennial shrub native to the Mediterranean region. For consumption, the buds are hand-picked, dried, and then pickled in a salt brine or packed in salt, which gives them their signature briny, salty, and slightly tangy flavor. It is important not to confuse capers with caperberries, which are the much larger, olive-sized fruit that develops when a caper bud is left unharvested. The curing process is what makes the buds edible and gives them their powerful flavor profile. Because of this, a little goes a long way in cooking, where they act as a potent seasoning rather than a primary vegetable.
Nutritional profile of capers
While capers are typically used in small quantities, they contribute a surprising amount of vitamins and minerals. The figures below are based on a 1-tablespoon (approximately 9-gram) serving of canned capers, drained:
- Calories: ~2 kcal
- Carbohydrates: ~0.4 g
- Dietary Fiber: ~0.3 g
- Protein: ~0.2 g
- Vitamin K: ~2.1 mcg (about 2% of the daily value)
- Copper: ~0.03 mg (about 4% of the daily value)
- Iron: ~0.14 mg (about 1% of the daily value)
- Sodium: ~255 mg (about 9% of the daily value)
It's important to note the high sodium level per serving, which is a direct result of the pickling and preservation process. The best way to mitigate this is by rinsing capers thoroughly before use, a step recommended for anyone watching their salt intake.
The health benefits of capers
Despite their small size, capers offer several health-promoting properties, primarily due to their rich phytonutrient content.
Rich in antioxidants
Capers are an excellent source of flavonoid compounds, particularly rutin and quercetin. Quercetin is a powerful antioxidant that helps neutralize harmful free radicals in the body, which can prevent cell damage and reduce oxidative stress. This may lower the risk of chronic conditions like heart disease and cancer. Rutin, another potent antioxidant, is known to support healthy blood circulation and strengthen capillaries.
Anti-inflammatory properties
The flavonoids in capers, such as quercetin and rutin, also possess strong anti-inflammatory properties. Chronic inflammation is a risk factor for many diseases, and regular intake of anti-inflammatory foods can help manage this risk. Studies have explored caper extract's effects on inflammatory disorders like rheumatism.
Potential blood sugar and liver health benefits
Some research suggests that capers may help with blood sugar management. In studies involving people with diabetes, caper fruit extract was shown to help prevent increases in blood sugar and triglyceride levels. Another study indicated benefits for non-alcoholic fatty liver disease, with daily caper consumption linked to decreased levels of triglycerides and cholesterol. More research is needed to determine the effects of normal food-based consumption.
Bone and digestive health
Capers contribute to bone health with small amounts of vitamin K, calcium, and magnesium. Vitamin K plays a crucial role in bone metabolism and blood clotting. Additionally, capers contain dietary fiber, which can help promote a healthy digestive system and prevent constipation.
High sodium content: A significant drawback
The primary health concern with capers is their exceptionally high sodium content. Since they are pickled in a salt brine, even a small serving can contribute significantly to a person's daily sodium intake. For those with high blood pressure, a high-sodium diet can be detrimental and increase the risk of heart disease and stroke. The risk of issues like stomach cancer has also been associated with excessive sodium intake.
To minimize sodium intake from capers:
- Rinse thoroughly: Before using, place capers in a colander and rinse them under cold water for several minutes to remove excess salt.
- Use sparingly: Treat them as a seasoning rather than a main ingredient. A small spoonful is often enough to add a burst of flavor to a dish.
- Choose salt-packed versions carefully: Salt-packed capers tend to have a more concentrated flavor but require more thorough rinsing than brine-packed versions.
How to enjoy capers in your diet
Capers' salty and tangy flavor makes them a versatile ingredient in many cuisines. Here are some popular ways to incorporate them into your cooking:
- Sauces: Add to pan sauces for fish, chicken piccata, or creamy pasta sauces for a bright, zesty contrast.
- Pasta dishes: Stir into tomato-based or seafood pastas for a pop of acidity. Pasta puttanesca is a classic example.
- Salads: Sprinkle over green salads, potato salad, or tuna salad for a salty, briny kick.
- Spreads and Dips: Blend into tapenades, dips, or spreads with cream cheese or tuna.
- Garnish: Use as a finishing touch for dishes like smoked salmon and bagels, deviled eggs, or roasted vegetables.
- Fried Capers: Pat them dry and fry them in oil until they 'bloom' for a crispy, intensified garnish.
Caper vs. Caperberry vs. Caper Paste: A Comparison
| Feature | Caper (Bud) | Caperberry (Fruit) | Caper Paste |
|---|---|---|---|
| Description | Unopened, pea-sized flower bud | Larger, olive-sized fruit from the same plant | Finely chopped capers mixed with oil, herbs, etc. |
| Flavor | Pungent, briny, salty, tangy | Mildly briny, tangy, often with a peppery note due to seeds | Concentrated, savory, potent flavor |
| Use | Seasoning for sauces, dressings, and garnishes | Appetizers, antipasto, garnishes for cocktails | Spreads, sandwich fillings, or stirred into sauces |
Conclusion: The verdict on capers
Ultimately, capers can be a beneficial and flavorful addition to a healthy diet, provided they are consumed in moderation. They offer a concentrated source of antioxidants, particularly quercetin and rutin, which provide anti-inflammatory effects and help protect against cell damage. They also provide some vitamins and minerals, including vitamin K and iron. However, their high sodium content is a major consideration, especially for individuals with blood pressure concerns or those on a low-sodium diet. For most people, enjoying capers in small, regular amounts and rinsing them before use is a practical way to reap their benefits while managing sodium intake.
For more delicious recipes featuring capers, explore these options: Capers Recipes
