Capers — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 23 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 5 g | 1.82% |
| Fiber | 3 g | 10.71% |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 2 g | 4% |
| Sodium | 2960 mg | 128.7% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
23
🍏 Low-Calorie Foods
Key takeaways
Health benefits
- Rich in antioxidants, such as quercetin and rutin, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making them a healthy and flavorful addition to various dishes without significantly increasing calorie intake.
- Contains essential vitamins and minerals such as Vitamin K, iron, and calcium, which support overall health and well-being.
- Supports digestive health with their fiber content, promoting regular bowel movements and a healthy gut microbiome.
- Potential antimicrobial properties, which can help fight off certain infections and improve overall health.
Health risks
- High sodium content as capers are often packed in brine, which can contribute to hypertension and increased cardiovascular risks when consumed in large quantities.
- Potential for allergic reactions in some individuals, particularly those with sensitivities to mustard or other related plants, causing symptoms like itching, swelling, or difficulty breathing.
- Risk of digestive discomfort such as bloating or stomach upset if consumed in large quantities due to their strong flavor and high sodium content.
- Possible interaction with blood pressure medications due to their high sodium content, which can affect blood pressure control.
How to choose capers
Capers should be small, green, and tightly packed in their jar, preserved in a clear brine to ensure freshness. Smaller capers are generally more desirable, as they tend to be more flavorful and less bitter.
Avoid capers that appear overly swollen or float in murky brine. Ensure the seal is intact to maintain freshness and prevent spoilage.
How to store capers
Capers should be stored in a cool, dark place like a pantry until opened. After opening, keep the capers in their brine in a tightly sealed jar and refrigerate. They can remain fresh for up to a month when stored properly.
Exposure to air can cause capers to dry out and lose their flavor. Avoid transferring them to a container without brine, as this will reduce their shelf life. Ensure the jar is tightly sealed to maintain the brine's effectiveness. Always use a clean spoon to prevent contamination.
✅ Extra Tip
How long do they last?
Capers can last for 1-2 years unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 1 year. Keep them submerged in their brine or vinegar to maintain their quality.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How capers support specific health conditions
Capers are low in calories and rich in antioxidants, particularly quercetin and rutin, which support heart health by improving circulation and reducing inflammation. Their fiber content promotes digestive health by aiding in regular bowel movements. Capers are also a source of vitamins A and K, which promote bone health by aiding calcium absorption. Additionally, capers contain small amounts of iron, supporting blood health by preventing anemia and contributing to oxygen transport in the body.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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