Calories in Cinnamon: Nutrition Facts and Health Benefits

Cinnamon is a beloved spice, prized for its warm, sweet flavor and enticing aroma. If you're mindful of your diet, you might wonder about its nutritional impact. This guide explores the calories in cinnamon, its detailed nutrition facts, and the impressive health benefits associated with this popular spice.

What Is Cinnamon?

Cinnamon is a spice harvested from the inner bark of trees belonging to the Cinnamomum genus. As the bark dries, it curls into rolls known as cinnamon sticks or quills. These sticks can be ground to create the familiar powdered spice used in kitchens worldwide.

There are two primary varieties of cinnamon:

• Cassia Cinnamon: This is the most common and widely available type. It has a strong, spicy flavor and a dark reddish-brown color.
• Ceylon Cinnamon: Often called "true cinnamon," this variety is lighter in color with a milder, more delicate, and sweeter taste. It is generally more expensive and valued for its lower content of a compound called coumarin.

Cinnamon has been revered for centuries, not only for its flavor but also for its medicinal properties. It was once so valuable that in some cultures, it was considered more precious than gold.

Fun Fact: In ancient Rome, the historian Pliny the Elder wrote that 350 grams of cinnamon was equal in value to over five kilograms of silver, showcasing its incredible worth.

How Many Calories Does Cinnamon Have?

One of the best attributes of cinnamon is that it is exceptionally low in calories. Since it's typically used in small amounts, its caloric contribution to any dish is virtually zero.

Here's a breakdown of the calories in common serving sizes of ground cinnamon:

• 1 teaspoon (2.6g): ~6 calories
• 1 tablespoon (7.8g): ~19 calories
• 1 cinnamon stick: ~7-15 calories (depending on size)
• 100 grams: ~247 calories

A generous teaspoon sprinkled on your oatmeal adds only about six calories. By comparison, a teaspoon of sugar contains about 16 calories. This makes cinnamon an excellent choice for adding flavor without sugar or significant calories, perfect for anyone managing their weight or blood sugar.

Cinnamon is primarily composed of carbohydrates, a large portion of which is dietary fiber. This is why its net calorie count is so low.

Nutritional Profile of Cinnamon

Here is a look at the nutritional information for one teaspoon (2.6g) of ground cinnamon:

Nutrient	Amount	% Daily Value (DV)
Calories	6.4 kcal	-
Carbohydrates	2.1 g	1%
Dietary Fiber	1.4 g	5%
Sugar	0.06 g	-
Fat	0.03 g	0%
Protein	0.1 g	0%
Calcium	26.1 mg	2%
Iron	0.21 mg	1%
Manganese	0.46 mg	20%
Vitamin K	0.8 mcg	1%

Source: USDA FoodData Central. Percent Daily Values are based on a 2,000-calorie diet.

As the table shows, a single teaspoon of cinnamon is a surprisingly good source of manganese, providing 20% of the daily value. Manganese is a vital mineral for bone health, metabolism, and antioxidant function.

Health Benefits of Cinnamon

Beyond its low-calorie status, cinnamon is celebrated for numerous potential health benefits, supported by both traditional medicine and modern science.

• Packed with Antioxidants: Cinnamon is loaded with powerful antioxidants, such as polyphenols. According to some measures, it outranks many "superfoods" in antioxidant activity, which helps protect the body from oxidative damage caused by free radicals.
• Anti-Inflammatory Properties: The active compounds in cinnamon have been shown to have anti-inflammatory effects. Chronic inflammation is a key driver of many serious diseases, and studies suggest cinnamon may help reduce inflammatory markers in the body.
• May Improve Blood Sugar Control: One of cinnamon's most well-known benefits is its potential to lower blood sugar levels and improve insulin sensitivity. Research indicates it can lower fasting blood glucose in individuals with type 2 diabetes by mimicking insulin and improving glucose uptake by cells. A notable study found that daily consumption of 1 to 6 grams of cinnamon significantly reduced glucose, triglycerides, and cholesterol levels.
• Supports Heart Health: Some studies suggest that cinnamon may contribute to heart health by reducing levels of total cholesterol, "bad" LDL cholesterol, and triglycerides, while keeping "good" HDL cholesterol stable. Its antioxidant properties also help protect the cardiovascular system.
• May Protect Brain Health: Emerging research from lab and animal studies suggests that compounds in cinnamon could offer neuroprotective benefits. They may help inhibit the buildup of proteins associated with Alzheimer's disease, though more human studies are needed.
• Antimicrobial Effects: Cinnamaldehyde, the primary active component in cinnamon, has potent antifungal and antibacterial properties. It can help inhibit the growth of bacteria like Listeria and Salmonella, which is why cinnamon oil has been traditionally used as a natural food preservative.

A Note on Coumarin and Safety

While cinnamon is safe in typical culinary amounts, it's important to be aware of coumarin, a natural compound found in high concentrations in Cassia cinnamon. Consuming very large amounts of Cassia cinnamon regularly may lead to liver issues in sensitive individuals.

If you plan to use cinnamon frequently or take supplements, consider choosing Ceylon cinnamon, which contains much lower levels of coumarin. A general guideline suggests limiting Cassia cinnamon intake to about one teaspoon per day for an average adult.

Ways to Use Cinnamon in Your Diet

Cinnamon is incredibly versatile and can be easily incorporated into a healthy diet.

• Morning Oatmeal or Yogurt: A dash of cinnamon makes oatmeal or yogurt taste naturally sweeter, reducing the need for added sugar.
• Coffee and Tea: Stir a pinch of cinnamon into your coffee grounds before brewing or add a cinnamon stick to your tea for a calorie-free flavor boost.
• Smoothies: Add half a teaspoon to your fruit or protein smoothie for a warm, spicy note that pairs well with apple, banana, and pumpkin.
• Healthy Baking: Use cinnamon to enhance the sweetness in muffins, breads, and pancakes, allowing you to cut back on the sugar content.
• Savory Dishes: Cinnamon adds depth to savory recipes like stews, curries, chili, and meat rubs. It's a key ingredient in spice blends like garam masala.
• Flavorful Snacks: Sprinkle it on roasted sweet potatoes, apple slices with peanut butter, or cottage cheese for a quick and healthy snack.

Remember, while cinnamon itself is low-calorie, dishes like cinnamon rolls or sugary cereals are not. To reap its benefits, incorporate cinnamon into otherwise healthy foods.

Conclusion

Cinnamon is a nutritional powerhouse in a tiny package. It's a delicious, aromatic spice that is extremely low in calories but rich in flavor and health-promoting compounds. Adding cinnamon to your diet is an easy way to enhance meals, reduce your sugar intake, and gain potential benefits for blood sugar control and overall health. So go ahead and sprinkle it on—your taste buds and your body will thank you.

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References & Further Reading

1. U.S. Department of Agriculture, FoodData Central. A comprehensive nutritional database. Link to USDA FDC
2. Khan, A., et al. (2003). "Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes." Diabetes Care. Link to PubMed Study
3. National Center for Complementary and Integrative Health (NCCIH). "Cinnamon." An overview of the scientific evidence and safety of cinnamon. Link to NCCIH
4. Mayo Clinic. "Cinnamon for lowering blood sugar: Is it effective?" An expert answers questions about cinnamon's role in diabetes management. Link to Mayo Clinic
5. Healthline. "10 Evidence-Based Health Benefits of Cinnamon." A detailed article on the various health advantages of including cinnamon in your diet. Link to Healthline