Capers
Pickled flower buds that add sharp, salty bursts to Mediterranean dishes.
Nutrition per 100 g
Standardised to 100 g of capers for fair comparison. Typical serving: 15 g — 3 kcal per 15 g serving.
| Nutrient | Per 100 g | Per serving (15 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 20 kcal | 3 kcal | 100 kcal |
| Protein | 2.7 g | 0.4 g | 13.3 g |
| Carbohydrate | 4.7 g | 0.7 g | 23.3 g |
| Fat | 0.7 g | 0.1 g | 3.3 g |
| Fibre | 3.3 g | 0.5 g | 16.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of capers, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (15 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 7 µg | 1.1 µg | <1% |
| Vitamin C | 4.3 mg | 0.65 mg | 5% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.88 mg | 0.13 mg | 6% |
| Vitamin K | 24.6 µg | 3.7 µg | 21% |
| Thiamin | 0.018 mg | 0.003 mg | 2% |
| Riboflavin | 0.14 mg | 0.021 mg | 11% |
| Niacin | 0.65 mg | 0.098 mg | 4% |
| Vitamin B6 | 0.023 mg | 0.003 mg | 1% |
| Folate | 23 µg | 3.5 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.027 mg | 0.004 mg | <1% |
| Choline | 6.5 mg | 0.98 mg | 1% |
| Minerals | |||
| Calcium | 40 mg | 6 mg | 3% |
| Iron | 1.7 mg | 0.26 mg | 9% |
| Magnesium | 33 mg | 5 mg | 8% |
| Phosphorus | 10 mg | 1.5 mg | <1% |
| Potassium | 40 mg | 6 mg | <1% |
| Sodium | 2348 mg | 352 mg | 102% |
| Zinc | 0.32 mg | 0.048 mg | 3% |
| Selenium | 1.2 µg | 0.18 µg | 2% |
| Copper | 0.37 mg | 0.056 mg | 41% |
| Manganese | 0.078 mg | 0.012 mg | 3% |
Source: USDA FoodData Central — Capers, canned
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat capers?
- Enormous flavour for almost no calories.
- Notably high in the flavonoid quercetin.
How to include it
- Rinse, then chop into sauces and dressings.
- Scatter over fish, pasta and roasted vegetables.
Things to consider
- Packed in salt or brine, so rinse before use.
- Easily overwhelms a delicate dish.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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