Capers add bold and vibrant flavor to your meals -- the small, pickled flower buds contain mustard oil, so even a few capers impart big taste. Cooking with capers adds interest to your meal without adding a lot of calories -- each tablespoon contains just two calories. Capers provides some health benefits due to their modest nutrient content, which helps you reach your recommended daily intake of a few essential nutrients. However, due to their high salt content, you should consume them in moderation.
Like many other plant-based foods, capers contain fiber, a type of carbohydrate. Your body can't digest fiber, and the nutrient helps to fill your stomach, soften your stools and prevent constipation without adding calories to your food. Fiber may also help prevent disease -- following a diet rich in the fiber lowers your risk of cardiovascular disease, reports the Harvard School of Public Health. A tablespoon of capers contains 0.3 grams of fiber, about 3 percent of your minimum recommended daily fiber intake.
Capers contain vitamin K, an essential fat-soluble vitamin. This nutrient promotes bone growth to help keep your bones healthy and strong, and plays a role in blood coagulation -- a process important for preventing excessive bleeding. Vitamin K also aids in cell growth, and plays a role in the development of your cartilage and nervous system. Each tablespoon of capers boosts your vitamin K intake by 2 micrograms. This provides approximately 2 percent of your recommended daily intake of vitamin K.
Capers are a modest plant source of iron, an essential mineral. Iron aids in oxygen transport -- it ensures that your red blood cells can carry enough oxygen to nourish tissues throughout your body. Getting enough iron also helps your cells make energy to support your day-to-day functions, and iron aids in cell growth and development. A tablespoon of capers contains 0.14 milligrams of iron, 2 percent of the daily iron requirements for men or 1 percent for women, according to the Office of Dietary Supplements.
Eating capers significantly boosts your intake of sodium, so people sensitive to salt should avoid eating a lot of capers. Just a tablespoon of the buds contains 238 milligrams of sodium, or 16 percent of the adequate intake of sodium. Eating foods rich in salt increase your blood pressure, and a diet rich in salt can increase your risk of cardiovascular disease. Individuals who already suffer from high blood pressure should limit their sodium intake, and should practice portion control when eating capers to avoid overconsuming salt.
Use capers in your salads -- mix a tablespoon of the buds with spinach, sliced hard-boiled egg and lemon vinaigrette for a nutritious and flavorful dish. Add capers to your casseroles or pastas, or top tofu or chicken cacciatore with a tablespoon of capers to enhance flavor.
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- Sandwich with grilled chicken, avocado, capers, mayonnaise image by Elzbieta Sekowska from Fotolia.com