Is it healthy to eat capers? Examining the Briny Bud's Nutritional Profile

December 5, 2025 •

4 min read

Despite being a low-calorie ingredient, the healthiness of eating capers is often debated due to their preparation; these pickled buds contain powerful antioxidants like quercetin, yet are significantly high in sodium due to the preservation process.

Quick Summary

These pickled flower buds offer significant antioxidants and vitamins but are notably high in sodium. Consuming them sparingly and rinsing can balance health benefits with taste.

Key Points

Antioxidant Power: Capers are a rich source of flavonoid antioxidants like quercetin and rutin, which help combat oxidative stress and inflammation.
High Sodium Content: The main downside of capers is their high sodium level, a result of the pickling and brining process.
Rinse to Reduce Salt: Rinsing capers before use is a simple and effective way to significantly decrease their sodium content.
Potential Health Benefits: Research suggests capers may support heart health, aid in blood sugar management, and reduce certain harmful byproducts from meat consumption.
Flavorful & Low-Calorie: As a seasoning, capers add intense flavor without adding significant calories, supporting a healthy weight loss diet.
Versatile Ingredient: Capers can be incorporated into sauces, salads, dressings, and spreads, offering a tangy, briny taste.

The Nutritional Profile of Capers

Capers are the unopened flower buds of the Capparis spinosa shrub, native to the Mediterranean. Their distinct, tangy flavor comes from being pickled or brined. While often used as a garnish, capers offer a surprising nutritional boost when consumed as part of a balanced diet.

Low in Calories and High in Key Nutrients

In small servings, capers are remarkably low in calories and contain very little fat, making them an excellent way to add a burst of flavor without extra calories. A single tablespoon of drained, canned capers contains only about 2 calories and less than a gram of fat. They also provide small amounts of several key vitamins and minerals, including:

Vitamins: Vitamin A, E, K, and C
Minerals: Copper, iron, and magnesium

The High Sodium Content: A Key Health Consideration

Due to their preparation, the main health consideration for capers is their high sodium content. This is a direct result of being cured in salt or a salt brine. This high sodium level is what gives capers their characteristic salty, briny flavor but also poses a risk for individuals with high blood pressure or those on a low-sodium diet. To mitigate this, capers should be rinsed thoroughly before use, which significantly reduces the sodium content while retaining their tangy flavor.

Scientifically-Backed Health Benefits

Beyond their basic nutritional content, capers are celebrated for their rich antioxidant properties and potential health-supporting effects, which have been documented in various scientific studies.

Rich in Antioxidants: Capers are a particularly rich source of flavonoid antioxidants, especially quercetin and rutin. These compounds help neutralize harmful free radicals in the body, which can cause cellular damage and contribute to chronic diseases like heart disease and cancer.
Anti-Inflammatory Properties: Quercetin is known for its powerful anti-inflammatory effects. It helps stabilize cells that release histamine, which can provide an antihistamine effect and reduce inflammation.
Cardiovascular Health: The flavonoid rutin, also present in capers, is known to help improve blood vessel strength and support blood circulation. Some research even suggests benefits in preventing abnormal heart rhythms.
Potential Diabetes Support: Studies on caper extracts have indicated potential benefits for blood sugar management. Research suggests certain compounds may enhance glucose uptake by tissues and protect insulin-producing cells.
Combats Oxidative Damage from Meat: When combined with red meat or poultry, capers may help limit the formation of harmful byproducts linked to cell damage. This effect is beneficial even in the small amounts typically used for seasoning.

Caper Varieties and Their Uses

Capers come in different sizes, each offering a slightly different flavor intensity and texture. This allows for versatility in cooking and can help you control your intake based on your preference.


Caper Variety	Characteristics	Best Uses	Preparation	Sodium Impact
Nonpareils	Smallest, most delicate, intense flavor.	Sauces (e.g., salsa verde), gourmet dishes, pasta.	Rinse well to reduce saltiness.	Lower sodium due to smaller volume per serving.
Surfines & Capucines	Medium-sized, slightly milder flavor than nonpareils.	Dressings, salads, seafood dishes.	Can be rinsed or used as is for a stronger brine flavor.	Moderate sodium, adjust other salty ingredients.
Capotes	Larger, more acidic flavor.	Hearty stews, braised dishes, garnishes.	Rinsing is recommended to balance the acidity.	Higher sodium per individual bud.

Practical Ways to Incorporate Capers Healthily

Maximizing the health benefits while managing the sodium is simple. Here are some tips for using capers in a nutritious way:

Always Rinse: Before adding capers to any dish, give them a quick rinse under cold water to remove excess salt.
Use as a Garnish: Sprinkle rinsed, chopped capers over finished dishes like baked salmon, roasted chicken, or salads for a pop of flavor without oversalting.
Create Healthy Dressings: Chop capers finely and blend them into a homemade vinaigrette with olive oil, fresh lemon juice, and herbs.
Enhance Sauces: Add capers to tomato or cream sauces for pasta or fish dishes. This works well for a classic lemon-caper sauce for chicken or pork.
Make a Spread: Mix rinsed capers into a healthy dip like hummus or a simple tapenade with chopped olives and herbs.

Conclusion: Moderation is Key to Eating Capers Healthily

So, is it healthy to eat capers? Yes, in moderation. They are a low-calorie source of beneficial antioxidants and other nutrients. The most significant health concern is their high sodium content, a byproduct of the curing process. By rinsing capers and using them sparingly, you can enjoy their distinctive tangy flavor and harness their health-promoting compounds without the excessive salt intake. They are a valuable seasoning that can enrich your dishes and contribute to a balanced, Mediterranean-style diet. For more information on the bioactive compounds in capers, you can refer to research published by the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC9353632/).

Frequently Asked Questions

Yes, capers are good for you when eaten in moderation. They are rich in antioxidants, low in calories, and contain beneficial vitamins and minerals. The main health concern is their high sodium content, which can be managed by rinsing them before eating.

Capers are high in sodium because they are preserved through a process of pickling or brining in salt water. This process gives them their signature briny flavor and extends their shelf life.

Yes, it is highly recommended to rinse capers before use, especially if you are on a low-sodium diet or have high blood pressure. Rinsing removes a significant amount of the excess salt.

Capers offer several health benefits, including high antioxidant content (especially quercetin and rutin), anti-inflammatory properties, potential support for heart health by strengthening blood vessels, and possible assistance with blood sugar management.

As a low-calorie flavor enhancer, capers can support a healthy weight loss diet. By adding a tangy kick to meals, they reduce the need for higher-calorie ingredients or sauces.

No, capers and caperberries are not the same. Capers are the small, unopened flower buds of the caper bush, while caperberries are the larger, mature fruit containing seeds. Caperberries have a milder flavor and softer texture.

To use capers with less salt, rinse and drain them thoroughly before adding to dishes. You can also use them sparingly as a garnish, mix them into low-sodium dressings, or add them to dishes that do not require much additional salt, such as baked fish with lemon.