Capers are those little green buds you see on pizza or in salads. Most people think they’re just a salty garnish, but they pack a surprising amount of nutrients. If you’re curious about how capers can fit into a healthy diet, you’re in the right place. Below you’ll find the basics on what they contain, why they matter, and easy ways to use them.
Even though they’re tiny, capers bring a good mix of vitamins and minerals. They’re a source of vitamin K, which helps your blood clot properly and supports bone health. You’ll also find vitamin A for eye health, and a modest amount of vitamin C that aids immunity. Minerals like calcium, iron, and magnesium are present too, giving you a small mineral boost when you add a spoonful to a dish.
The biggest surprise is the antioxidant content. Capers contain flavonoids such as quercetin and rutin. Antioxidants help protect cells from damage caused by free radicals, which can contribute to aging and chronic disease. While you won’t replace a multivitamin with capers, the extra antioxidant punch can complement a balanced diet.
Adding capers is easier than you think. A tablespoon of rinsed capers adds flavor without a lot of calories—under 5 per serving. Toss them into a vinaigrette for a tangy salad dressing, stir them into pasta sauces, or sprinkle them over grilled fish for a briny finish.
If you enjoy Mediterranean flavors, try a quick tapenade: blend capers, olives, garlic, lemon juice, and olive oil. Spread it on toast or use it as a dip for veggies. For a low‑sodium option, look for capers packed in water instead of brine, then rinse before using.
Watch the portion size if you need to limit sodium. Capers are naturally salty, and a handful can contain a good chunk of your daily sodium allowance. Pair them with fresh herbs, citrus, or a splash of vinegar to balance the flavor without adding extra salt.
People with certain health conditions, like high blood pressure, might want to keep an eye on how many capers they eat. Otherwise, most adults can enjoy them regularly as part of a varied diet.
When you browse the Caper Nutrition tag on our site, you’ll find articles that dig deeper into these topics. From detailed nutrient tables to tasty recipe ideas, the collection is designed to give you practical info you can act on today.
So next time you reach for a garnish, think about the tiny health boost you’re adding. Capers may be small, but they can make a big difference when used smartly.
Discover how capers can boost heart health, reduce inflammation, support bone strength and become your go‑to dietary supplement.