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	27 kcal	—
Protein	0 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	6.7 g	—
Fibre	6.7 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	1.2 mg	6.7%
Calcium	0 mg	0%

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, FDC ID 2412103, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

3 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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

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