Cinnamon: Calories, Nutrition and Health Benefits
Ancient spice with powerful blood sugar benefits, anti-inflammatory properties, and aromatic flavor—but Ceylon vs Cassia matters for safety.
Quick Nutrition Facts
Per 1 Teaspoon Ground Cinnamon (2.6g)
| Nutrient | Amount |
|---|---|
| Calories | 6 kcal |
| Protein | 0.1g |
| Carbohydrates | 2.1g |
| Fiber | 1.4g |
| Sugars | 0.06g |
| Fat | 0.03g |
| Calcium | 26mg |
| Iron | 0.2mg |
| Manganese | 0.5mg |
| Vitamin K | 1mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Ceylon cinnamon is safer for daily use than Cassia due to very low coumarin content. While blood sugar benefits are documented, the American Diabetes Association doesn't officially recommend cinnamon as primary diabetes treatment—always pair with medical care.
Myth Busters
MYTH #1: All Cinnamon Is the Same
TRUTH: Ceylon (true cinnamon) contains only 0.004% coumarin vs 5% in Cassia. High coumarin intake can cause liver damage. Most supermarket cinnamon is Cassia. For daily use over 1 tsp, choose Ceylon for safety.
MYTH #2: Cinnamon Is a Proven Diabetes Cure
TRUTH: Studies show 18-29% blood sugar reduction in some trials, but results are mixed and the American Diabetes Association doesn't officially recommend cinnamon for diabetes management. It may help as an addition but cannot replace medication.
MYTH #3: You Can Take Unlimited Cinnamon Daily
TRUTH: Cassia cinnamon should be limited to 1 tsp (2.6g) daily due to coumarin toxicity risk. Ceylon can go up to 1 tablespoon daily. Exceeding these amounts may cause liver damage, mouth sores, and allergic reactions.
MYTH #4: Cinnamon Alone Will Cause Weight Loss
TRUTH: Cinnamon may support weight loss by improving insulin sensitivity, but studies show only 0.5-1kg reduction over 12 weeks. It's a helpful tool, not a magic solution—diet and exercise remain essential.
MYTH #5: Cinnamon Supplements Are Better Than Powder
TRUTH: Cinnamon supplements often use Cassia extract with concentrated coumarin. Food-grade Ceylon powder is safer and more cost-effective. Supplements may also interact with diabetes medications, causing dangerous blood sugar drops.
MYTH #6: Cinnamon Is Safe for Everyone
TRUTH: Avoid high doses during pregnancy (may stimulate contractions), if on blood thinners (increases bleeding risk), or with liver disease. Small culinary amounts are safe for most people.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 6 calories per tsp, may reduce sugar cravings and improve insulin sensitivity. Modest weight loss support when combined with diet. |
| Muscle Gain |  | No protein content, but anti-inflammatory properties may support muscle recovery. Use as flavor enhancer in protein shakes. |
| Diabetes Management | | May improve insulin sensitivity and reduce fasting blood sugar. Use 1-3g daily with medical supervision. Not a replacement for medication. |
| PCOS Management | | Improves insulin sensitivity crucial for PCOS. May help regulate menstrual cycles. Use 1-2 tsp daily in meals. |
| Pregnancy Nutrition | | Cooking amounts safe (1/2 tsp daily), avoid supplements. High doses may stimulate uterine contractions. |
| Viral/Flu Recovery | | Antimicrobial and anti-inflammatory properties support immune function. Warm cinnamon tea provides comfort during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response with Cinnamon
Understanding how cinnamon may affect blood glucose when added to high-carb meals.
Potential Glucose Response Modification
*This chart illustrates how cinnamon may modestly reduce blood glucose peaks. Individual responses vary. Always monitor your blood sugar. Not medical advice.*
How to Use Cinnamon for Blood Sugar Control
Research suggests 1-3g daily cinnamon may improve insulin sensitivity when paired with balanced meals:
- ☕ Morning oatmeal or coffee - Add 1/2-1 tsp Ceylon cinnamon
- 🥛 Smoothies or yogurt - Mix in 1/2 tsp for sweetness without sugar
- 🍎 Baked apples or sweet potatoes - Sprinkle before cooking
- 🫖 Herbal tea - Steep cinnamon stick for warm beverage
Always combine cinnamon with protein and healthy fats for best blood sugar control. Not a replacement for diabetes medication.
Cultural Significance
Cinnamon has been prized for over 4,000 years, mentioned in ancient Egyptian texts and Chinese medicine dating to 2800 BC.
Historical Value:
- Worth more than gold in medieval Europe
- Used in embalming practices in ancient Egypt
- Key ingredient in ancient medicine and perfumes
- Wars fought over cinnamon trade routes
In India:
- Essential in Ayurvedic medicine for digestive health and warming properties
- Key spice in masala chai, garam masala, and biryani
- Used in religious ceremonies and offerings
- India imports 20,000+ tons annually despite growing wild varieties
Global Impact:
- Sri Lanka (Ceylon cinnamon) and Indonesia (Cassia) are top producers
- Fourth most valuable spice in global trade after vanilla, cardamom, and cloves
- Used in both sweet and savory dishes across cuisines worldwide
Compare & Substitute
Cinnamon vs Similar Warming Spices (Per 1 tsp / 2.6g)
| Nutrient | 🌶️ Cinnamon | 🫚 Ginger Powder | 🌰 Nutmeg | 🧡 Turmeric Powder |
|---|---|---|---|---|
| Calories | 6 kcal | 6 kcal | 12 kcal | 8 kcal |
| Carbs | 2.1g | 1.3g | 1.1g | 1.4g |
| Fiber | 1.4g | 0.2g | 0.5g | 0.5g |
| Calcium | 26mg | 2mg | 4mg | 4mg |
| Iron | 0.2mg | 0.1mg | 0.1mg | 0.9mg |
| Manganese | 0.5mg | 0.03mg | 0.1mg | 0.2mg |
| Best For | Blood sugar, anti-inflammatory, sweet dishes | Nausea relief, digestive health | Warm desserts, sleep support | Anti-inflammatory, curry dishes |
Frequently Asked Questions
Does cinnamon really lower blood sugar?
Some studies show 18-29% fasting blood sugar reduction with 1-6g daily cinnamon over 40-120 days. However, results are mixed and the American Diabetes Association doesn't officially recommend cinnamon for diabetes management.
What research shows: May improve insulin sensitivity; modest HbA1c reductions (0.09-0.27%); works best in people with poor blood sugar control; effects disappear after stopping cinnamon.
Important: Never use cinnamon as diabetes medication replacement. Always monitor blood sugar and consult your healthcare provider.
What's the difference between Ceylon and Cassia cinnamon?
Ceylon (Cinnamomum verum) is "true cinnamon" from Sri Lanka; Cassia (Cinnamomum cassia) is from China/Indonesia.
Key differences: Ceylon has very low coumarin (0.004%) vs Cassia (5%); Ceylon is sweeter, lighter in color, more expensive ($15-30/lb vs $3-7/lb); Cassia has stronger flavor; most supermarket cinnamon is Cassia.
Safety: For daily use over 1 tsp, choose Ceylon to avoid coumarin liver toxicity. Cassia fine for occasional cooking.
How much cinnamon is safe to consume daily?
Ceylon cinnamon: Up to 1 tablespoon (8-10g) daily is considered safe due to very low coumarin content.
Cassia cinnamon: Limit to 1 teaspoon (2.6g) daily. European Food Safety Authority sets tolerable daily intake at 0.1mg coumarin per kg body weight; 1 tsp Cassia can exceed this for a 60kg person.
Exceeding limits may cause: Liver damage, mouth sores, increased bleeding risk, allergic reactions. Start with 1/2 tsp daily and increase gradually.
Can cinnamon help with weight loss?
Cinnamon may support weight loss through improved insulin sensitivity and reduced sugar cravings, but effects are modest.
Research results: 0.5-1kg weight loss over 12 weeks; 0.5-1cm waist reduction; best results in people with metabolic syndrome; works better combined with calorie deficit.
How to use: Add 1 tsp to breakfast (oatmeal, yogurt, smoothie); use in coffee instead of sugar; sprinkle on fruits; include in protein shakes. Remember—diet and exercise are primary factors.
Is cinnamon safe during pregnancy?
Small amounts used in cooking are safe during pregnancy, but avoid supplements or medicinal doses.
Safe amounts: Up to 1/2 teaspoon daily in foods. Avoid cinnamon tea in large amounts or cinnamon oil.
Concerns: High doses may stimulate uterine contractions; cinnamon supplements are not regulated; may interact with prenatal vitamins.
Benefits: May help with gestational diabetes under medical supervision; adds flavor without sugar. Always consult your healthcare provider first.
Does cinnamon have anti-inflammatory properties?
Yes, cinnamon contains cinnamaldehyde, cinnamic acid, and other polyphenols with significant anti-inflammatory effects.
Research shows: Reduces inflammatory markers (CRP, TNF-α, IL-6); may help osteoarthritis pain; supports cardiovascular health; protects against oxidative stress.
Effective dose: Most studies use 1-3g (1/2 to 1 tsp) daily for anti-inflammatory benefits. Effects accumulate over weeks of consistent use.
Best combined with: Turmeric, ginger, and other anti-inflammatory spices for synergistic effects.
Can I take cinnamon with diabetes medication?
Use caution—cinnamon may enhance blood sugar-lowering effects of diabetes medications, potentially causing hypoglycemia.
Interactions: Metformin, sulfonylureas, insulin—all may interact with cinnamon supplementation; requires close blood sugar monitoring; may need medication dose adjustments.
Safety approach: Start with small culinary amounts (1/4 tsp); monitor blood sugar closely 2-4 times daily; increase gradually only under medical supervision; never replace prescribed medication.
How should I store cinnamon?
Ground cinnamon: Store in airtight container in cool, dark place; stays fresh 6 months; loses potency after 1 year; refrigeration not necessary but extends freshness.
Cinnamon sticks: Last 2-4 years when stored properly; keep in sealed container away from light and moisture; grind fresh for maximum potency.
Signs of spoilage: Loss of aroma, dull color, clumping (moisture exposure), musty smell. Replace if older than recommended timeframes.
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