Strong essences are kept in small bottles goes the saying, which is definitely true for capers, tiny green buds that are handpicked, dried in the sun, pickled and sold for consumption.
Capers aren’t the cheapest food around. Because they can only be harvested by hand, the price is considerably higher compared to other similar food options. They do however make an incredible food choice considering they are both tasty and nutritious.
Capers Nutrition Benefits
Capers have some amazing benefits including for overall health but also for skin and hair. While a mere 23-calories food per 100g serving, capers have powerful anti-inflammatory and antioxidant properties. They help fight cancer and heart disease and are used in traditional medicine to relieve rheumatic pain.
Capers Nutritional Profile
Calories 23 Kcal 1% DRV
Carbohydrates 4.89 g 4% DRV
Protein 2.36 g 4% DRV
Fat 0.86 g 3% DRV
Dietary Fiber 3.2 g 8% DRV
Nutrients
Vitamins Minerals
Vitamin A 138 IU 4% DRV Calcium 40 mg 4% DRV
Vitamin K 24.6 mcg 20.5% DRV Copper 0.374 mg 42% DRV
Vitamin C 4.3 mg 7% DRV Iron 1.67 mg 21% DRV
Vitamin E 0.88 mg 6% DRV Magnesium 33 mg 8% DRV
Folates 23 mcg 6% DRV Manganese 0.078 mg 3% DRV
Niacin 0.652 mg 4.5% DRV Phosphorus 10 mg 1% DRV
Pyridoxine 0.023 mg 2% DRV Selenium 1.2 mcg 2% DRV
Pantothenic acid 0.027 mg 0.5% DRV Zinc 0.32 mg 3% DRV
Riboflavin 0.139 mg 11% DRV
Thiamin 0.018 mg 1.5% DRV
Capers and Health Benefits
- Because they contain fiber, capers help with proper digestion and can even prevent and relieve constipation. Fiber is also important in fighting against cardiovascular disease.
- A good source of vitamin K, capers promote bone health and help maintain strong bones in the long run. In addition, vitamin K promotes cell growth and good health of the nervous system.
- Providing 21 percent of the daily iron requirements per 100 grams serving, capers are a good energy source. Not only does iron support cell development in the body but it also helps cells produce the necessary energy for day-to-day functioning.
- Due to containing very few calories, capers support weight loss and maintain optimal weight.
- Rich in flavonoids, capers prevent damage caused by free radicals.
The Small-Capers Myth
Capers vary by size, and they come small-sized, medium and large.
It’s often been said that the smaller the capers, the better but according to producers and chefs, it’s actually the bigger capers that add more flavor to a meal.
Another reason most people choose small capers over bigger ones is that the latter aren’t very firm and they are very close to flowering. Other people, however, like the idea of eating food that’s about to break into a flower.