Capers have 23 kcal but 2 348 mg sodium per 100 g. Brined in salt water, capers are extremely sodium-dense. A tablespoon of drained capers (9 g) adds just 2 calories but 211 mg sodium. They are flavour-dense enough that small amounts transform a dish. Track the sodium contribution, not the calories.
How should I track Capers, drained?
Capers, drained is a good source of fiber. Small amounts of Capers, drained add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.