Capers

Overview

Capers are among the richest common food sources of quercetin, a flavonoid polyphenol studied for antioxidant and anti-inflammatory roles in diet-derived bioactive networks [1]. They are used as a condiment at small portions rather than as a bulk calorie source.

Within the BRAIN Diet framework, capers are a high-quercetin seasoning supporting polyphenol diversity; high-flavonoid dietary patterns have been associated with cognitive endpoints in controlled trials [2]. Pickled varieties can be high in sodium — rinsing may be appropriate.

Key Nutritional Highlights

• Among the highest quercetin concentrations per 100 g of common foods (condiment-use portions) [1].
• Low energy density (~27 kcal per 100 g); practical intake is seasoning-scale.
• Flavonoid-rich dietary patterns link to cognitive improvements in human trials [2].
• Rinse high-sodium pickled capers; buying jars preserved in extra virgin olive oil is an even better strategy; use as a polyphenol booster in Mediterranean-style dishes.

Food Context

Synergies

• Part of diverse polyphenol intake strategy
• Pair with other quercetin sources

Preparation

• Can be used as seasoning or condiment
• Rinse if high-sodium pickled variety

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	23 kcal	—
Protein	2.4 g	—
Total fat	0.9 g	—
Saturated fat	0.2 g	—
Carbohydrates	4.9 g	—
Sugars	0.4 g	—
Fibre	3.2 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Sodium	2348 mg	—

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Quercetin	Present — quantity not established *	—

Source notes (supplementary):

• * Quercetin: USDA Database for the Flavonoid Content of Selected Foods (Release 3.3) reports quercetin glycosides in Capers; a single defensible per-100 g value is not taken from the abbreviated USDA nutrient panel.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Capers, canned, FDC ID 172238, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

2 substances in this food

Quercetin (and Isoquercetin)

Polyphenol; antioxidant; mitochondrial support; bioavailability improved with vitamin C

Na⁺

Sodium

Electrolyte for fluid balance and nerve function

References

[1] Among the highest quercetin concentrations per 100 g of common foods (condiment-use portions). Boots & Haenen 2008. Health effects of quercetin: From antioxidant to nutraceutical

[2] Flavonoid-rich dietary patterns link to cognitive improvements in human trials. Neshatdoust & Saunders 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials