Cinnamon is a spice made from the inner bark of trees in the Cinnamomum genus, used in both sweet and savory dishes worldwide. It adds warmth and depth to everything from oatmeal to curries, and it’s also a surprisingly nutrient-dense pantry staple. This article breaks down the nutrition facts for a typical serving of ground cinnamon and explains how those numbers fit into a balanced diet.
Ingredients
- 1 teaspoon (2.6 g) ground cinnamon
Instructions
- Measure 1 teaspoon of ground cinnamon using a standard measuring spoon. Level it off with a flat edge for accuracy.
- Use immediately in your recipe, or store in an airtight container away from light and heat.
Tips
- Substitution: If you only have cinnamon sticks, use one 3-inch stick to substitute for 1 teaspoon ground cinnamon. Grind it fresh with a spice grater or mortar and pestle for a more aromatic result.
- Storage: Keep ground cinnamon in a tightly sealed glass jar in a cool, dark place. It will stay potent for about 6 months to 1 year. To check freshness, smell it – if the aroma is weak, it’s time to replace it.
- Common mistake: Don’t confuse Ceylon cinnamon with cassia cinnamon. Both are sold as “cinnamon,” but cassia is more common and has a stronger, spicier flavor. Ceylon is sweeter and more delicate. For most recipes, either works, but the flavor profile will differ slightly.
- Measure accurately: Because cinnamon is potent, too much can make a dish bitter. Start with less and add more to taste.
Serving Suggestions
This serving size (1 teaspoon) is perfect for a single bowl of oatmeal, a cup of coffee, or a smoothie. Sprinkle it over roasted sweet potatoes, add to pancake batter, or stir into a warm glass of milk with a touch of honey. It also pairs well with apples, pears, and winter squash.
Variations
Ceylon cinnamon (often called “true cinnamon”) has a lighter, sweeter flavor and is lower in coumarin, a compound that may be problematic in large amounts. Cassia cinnamon is the more common supermarket variety, with a stronger, more pungent taste. For baking, cassia holds up well; for delicate desserts or teas, Ceylon is a better choice. You can also use cinnamon in a spice blend like garam masala or pumpkin pie spice.
Storage and Reheating
Ground cinnamon does not need refrigeration. Store it in an airtight container in a cool, dark cabinet for up to 1 year. Whole cinnamon sticks will keep for 2-3 years under the same conditions. There is no reheating needed for this spice; just add it to your dish during cooking or after.
Frequently Asked Questions
What are the main nutrients in cinnamon? A teaspoon of ground cinnamon provides about 6 calories, 0.1 g fat, 2 g carbohydrates, 1.3 g fiber, and 0.1 g protein. It also contains small amounts of calcium, iron, and manganese – manganese is the most notable, at about 22% of the Daily Value.
Is cinnamon high in sugar? No. A teaspoon contains about 0.2 g of naturally occurring sugar. It adds sweetness without the sugar, which is why it’s popular in low-sugar recipes.
Can cinnamon help with blood sugar? Some studies suggest cinnamon may help improve insulin sensitivity, but the evidence is mixed and not conclusive. It is not a substitute for medical treatment. If you have diabetes, talk to your doctor before using cinnamon as a supplement.
How much cinnamon is safe to eat per day? For cassia cinnamon, the European Food Safety Authority recommends a tolerable daily intake of 0.1 mg of coumarin per kg of body weight. For a 70 kg adult, that’s about 7 mg of coumarin, which is roughly 1 to 2 teaspoons of cassia per day. Ceylon cinnamon has negligible coumarin, so you can consume more, but still in moderation.
Can I use cinnamon oil instead of ground? Cinnamon oil is much more concentrated and is not a direct substitute. It is often used for flavoring in tiny amounts (a drop or two), but it can be irritating to the skin and mucous membranes. For cooking, stick to ground or stick cinnamon.
Does cinnamon need to be cooked? No, it can be used raw in smoothies, yogurt, or as a garnish. However, cooking can mellow its flavor and help it blend into dishes.
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