💎 Key Nutrients
What Is Spices, Cinnamon, Ground? Origin and Varieties
Ground cinnamon is the powdered form of the inner bark of trees in the Cinnamomum genus, primarily C. verum (often called Ceylon or “true” cinnamon) and C. cassia (commonly sold in U.S. grocery stores). Cinnamon has a long history of use across cultures as both a culinary spice and a medicinal herb dating back thousands of years. Ancient Egyptians prized it for its exotic aroma and used it in embalming, while medieval Europeans valued it as a rare, high‑status spice. The bark is harvested by cutting stems of cinnamon trees and then peeling off the bark, which naturally curls into quills as it dries. These quills are then ground into the fine, reddish‑brown powder enjoyed today. Varieties differ in flavor and chemical composition: Ceylon cinnamon is lighter, sweeter, and lower in coumarin (a naturally occurring compound), whereas cassia cinnamon has a stronger, more pungent flavor and higher coumarin content. Cinnamon’s culinary uses span sweet baked goods, savory curries, beverages like chai, and even spice rubs. Beyond taste, its distinct smell and warm profile make it a staple in spice blends worldwide. Because the plant’s bark is the edible portion, it contains very low moisture and nearly imperceptible amounts of fat and protein, but a high concentration of carbohydrates, especially fiber. Its long trade history helped shape spice routes and global cuisine, making it one of the most culturally significant spices across continents.
Nutrition Profile: A Detailed Breakdown
Ground cinnamon is nutritionally unique compared to other common foods because of its concentration in dietary fiber and micronutrients per small serving. In 1 tablespoon (7.8 g), it provides ~4.1 g of fiber, which is about 17% of daily needs for a 2,000‑calorie diet, far exceeding what most herbs and spices offer. This high fiber content contributes to digestive health, promoting regularity and potentially aiding in glycemic control by slowing carbohydrate absorption. Protein and fat are negligible at ~0.3 g and 0.1 g, respectively, so cinnamon isn’t a macronutrient source, but its complex carbohydrates (~6.3 g total) deliver energy with very low sugars (~0.2 g) and ~78 mg of calcium, a mineral important for bone health. Other micronutrients include small amounts of iron (~0.65 mg) and potassium (~34 mg) — modest contributions but notable for a spice. Cinnamon is also rich in manganese, an essential trace mineral involved in metabolism. The nutrient profile shows why cinnamon is considered nutrient‑dense relative to its tiny portion size: it packs fiber and trace minerals into minimal calories while delivering bioactive compounds like cinnamaldehyde and polyphenols, which drive many of its health effects. Compared to other spices, cinnamon stands out for its high fiber to calorie ratio, making it a useful addition to nutrient‑focused diets like plant‑based, keto (in small amounts), and diabetic‑friendly eating patterns. Despite its modest vitamin content, the spice enhances nutrient density of meals by adding fiber, antioxidant compounds, and trace minerals without adding significant calories or sugar.
Evidence-Based Health Benefits
A growing body of research suggests several potential health benefits associated with regular cinnamon consumption — albeit mostly from small clinical studies, systematic reviews, and meta‑analyses. One of the most studied areas is blood sugar regulation; meta‑analyses of randomized controlled trials indicate that cinnamon supplementation may modestly reduce fasting blood glucose, post‑prandial glucose, and HbA1c levels in individuals with type 2 diabetes or prediabetes.* The mechanisms are thought to involve increased insulin sensitivity and glucose uptake, although results across trials are mixed and not all show significant effects. Cinnamon’s high concentration of polyphenols and cinnamaldehyde contributes to its antioxidant and anti‑inflammatory properties, which help neutralize free radicals and reduce markers of inflammation, potentially lowering chronic disease risk. Observational and experimental research also suggests improvements in lipid profiles and blood pressure in people with metabolic syndrome, although evidence from high‑quality human trials is still limited. Laboratory studies show antimicrobial effects against certain bacteria and fungi, supporting cinnamon’s traditional use in food preservation and oral health. Additionally, some research points to potential benefits for heart health through reduction of triglycerides and LDL cholesterol, but organizations like the Mayo Clinic state there’s insufficient evidence to recommend cinnamon for cholesterol treatment. Overall, cinnamon’s health impacts are promising but should be viewed as supportive rather than therapeutic — it complements a healthy diet and lifestyle rather than acting as a standalone treatment.
Potential Risks and Who Should Be Careful
While ground cinnamon consumed in culinary amounts is generally considered safe, there are potential risks to be aware of. Cassia cinnamon — the most common type sold in grocery stores — contains coumarin, which in high doses over time can cause liver damage, especially in individuals with existing liver disease or those taking medications metabolized by the liver. Cinnamon also may interfere with certain prescription drugs; compounds like cinnamaldehyde can activate metabolic receptors that accelerate drug clearance, potentially diminishing medication effectiveness. Individuals on anticoagulants should exercise caution because coumarin acts as a blood thinner and could interact with blood‑thinning medications, increasing bleeding risk. Allergic reactions and gastrointestinal irritation are possible in sensitive individuals. A noteworthy safety issue involves contamination: the FDA has recently warned that some ground cinnamon products sold at discount retailers contained elevated levels of lead, which is toxic, particularly for children and pregnant individuals; those products were recalled and consumers were advised to discard them. Because spices have a long shelf life, it’s important to rotate stock and check for recalls. Excessive intake, especially in supplement form, may increase risk of side effects including mouth sores, nausea, and liver stress. Therefore, those with chronic health conditions, on medications, or considering high‑dose supplements should consult healthcare professionals before substantially increasing cinnamon intake.
How to Select, Store, and Prepare Spices, Cinnamon, Ground
When selecting ground cinnamon, look for jars with a strong, sweet aroma; a weak smell often indicates old or oxidized spice. Fresh ground cinnamon should be a deep reddish‑brown and finely textured. Store in an airtight container in a cool, dark place away from heat, light, and moisture to preserve volatile oils and flavor. Ground cinnamon remains safe to eat indefinitely because its low moisture content prevents microbial growth, but its flavor and potency peak within 1–2 years of proper storage; beyond that, the aroma and bioactive compounds steadily diminish. For cooking purposes, cinnamon can be added early in dry mixes to evenly distribute flavor, or at the end of cooking for aromatic lift in beverages and desserts. Toasting the spice lightly in a dry pan for 30–60 seconds can enhance its natural oils and deepen aroma. Avoid storing near stovetops or windowsills where temperature fluctuations can accelerate loss of quality. Check for sign of clumping (moisture exposure), dull color, or faint scent — indicators it’s time to replace the spice for optimal taste. Avoid freezing ground cinnamon due to condensation risk when thawed, which can degrade quality. If you must extend shelf life, keep it sealed in an inert gas‑flushed bag inside a cool pantry.
Best Ways to Eat Spices, Cinnamon, Ground
Ground cinnamon’s versatility makes it easy to incorporate into a wide array of culinary applications. In sweet dishes like oatmeal, yogurt, and baked goods, a sprinkle adds warmth, fiber, and antioxidants with virtually no calories. For savory applications, combine cinnamon with spices such as cumin, paprika, and coriander in rubs for roast meats or roasted vegetables; it pairs particularly well with root vegetables, squash, lamb, and chili. Cinnamon also enhances warm beverages — from coffee to chai teas — by complementing other spices like cardamom and ginger. To maximize nutrient intake and flavor, combine ground cinnamon with foods high in healthy fats (like Greek yogurt with nuts) and protein, as this can help slow digestion and support blood sugar control. When cooking grains like quinoa or rice, add cinnamon early in the water to infuse subtle aroma throughout. In smoothies, a dash of cinnamon can balance sweetness and add depth without extra sugar. Because its flavor is potent, start with 1/4 to 1/2 teaspoon per serving and adjust to taste to avoid overpowering other ingredients. Pairing cinnamon with vitamin C‑rich fruits (like apples or citrus) may also enhance antioxidant intake. Yogurt parfaits with cinnamon and berries, cinnamon‑spiced chickpeas, and cinnamon sprinkled on roasted nuts are simple yet nutrient‑dense snacks.
Nutrient Absorption: What Helps and Hinders
Cinnamon’s fiber content aids in slowing carbohydrate digestion, which can help modulate post‑meal glucose spikes when paired with carbohydrate‑rich foods. Combining cinnamon with foods containing healthy fats (nuts, seeds) and protein (Greek yogurt, eggs) can further temper blood sugar responses. The presence of fat also enhances the absorption of fat‑soluble antioxidants in meals. However, consuming large amounts of cinnamon supplements may interfere with absorption of certain medications because of its effects on metabolic enzymes; individuals on prescriptions should consult healthcare providers. Overcooked cinnamon can lose volatile components like cinnamaldehyde, reducing its bioactive power. Therefore, adding cinnamon toward the end of cooking or to finished dishes preserves more of its beneficial compounds. Avoid pairing cinnamon with excessive sugar or highly processed foods, as this can counteract potential metabolic benefits and overwhelm cinnamon’s subtle impact on insulin sensitivity.
Spices, Cinnamon, Ground for Specific Diets
Because ground cinnamon is plant‑derived with negligible calories and carbohydrates, it fits well into many dietary patterns. It is vegan and vegetarian‑friendly, adding flavor without animal products. On keto or low‑carb diets, small amounts (¼–½ teaspoon) can enhance food flavor with minimal net carbs (~0.7 g per teaspoon). In paleo and Whole30 diets, cinnamon is a compliant spice that contributes antioxidants and complexity to meals. For individuals managing diabetes, cinnamon may help support steady glucose levels when used as part of an overall strategy focused on balanced meals, but it should not replace medical therapy. In low FODMAP diets, cinnamon is generally tolerated because it contains low fermentable carbohydrates. Those on heart‑healthy diets can use cinnamon to add flavor without sodium or sugar, which supports blood pressure and lipid goals. Diabetics should monitor blood glucose and consult clinicians before using large amounts or supplements. Cinnamon may interact with certain medications; healthcare guidance ensures safety and prevents unintended effects.
❤️ Health Benefits
Supports blood sugar regulation
Cinnamon’s compounds, especially cinnamaldehyde, enhance insulin sensitivity and support glucose uptake.
Evidence: moderateRich in antioxidants
High polyphenol content neutralizes free radicals and reduces oxidative stress.
Evidence: strongAnti-inflammatory effects
Bioactive compounds reduce markers of inflammation, supporting metabolic health.
Evidence: moderateMay contribute to heart health
Potential improvements in blood lipid levels and blood pressure.
Evidence: preliminary⚖️ Comparisons
Vs. Nutmeg
Both spices are low in calories and rich in flavor, but cinnamon provides more fiber and manganese per teaspoon.
Vs. Allspice
Allspice has a more complex flavor but lower fiber content than cinnamon.
Vs. Turmeric
Turmeric is stronger in curcumin with potent anti-inflammatory effects, whereas cinnamon excels in antioxidant content and flavor versatility.
🧊 Storage Guide
⚠️ Signs of
Spoilage:
- smell: faint or weak aroma
- visual: clumping due to moisture, dull color
- texture: hard lumps
- when to discard: musty smell or visible mold
👥 Special Considerations
elderly
Why: Antioxidants and fiber may benefit aging metabolism.
Recommendation: Incorporate cinnamon for flavor and potential metabolic support.
athletes
Why: May support post‑workout oxidative balance.
Recommendation: Can be used for flavor and potential metabolic benefits.
children
Why: Children sensitive to coumarin and potential contaminants like lead.
Recommendation: Use culinary amounts sparingly.
pregnancy
Why: High therapeutic doses are not recommended due to limited safety data.
Recommendation: Use culinary amounts only.
breastfeeding
Why: No evidence of harm at normal dietary levels.
Recommendation: Moderate culinary use is fine.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 tsp
(2.60g)
1.00 tbsp
(7.80g)
1.00 tsp
(2.60g)
1.00 tbsp
(7.80g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 10.5800 | g |
| Energy | 247.0000 | kcal |
| Energy | 1035.0000 | kJ |
| Protein | 3.9900 | g |
| Total lipid (fat) | 1.2400 | g |
| Ash | 3.6000 | g |
| Carbohydrate, by difference | 80.5900 | g |
| Fiber, total dietary | 53.1000 | g |
| Total Sugars | 2.1700 | g |
| Sucrose | 0.0200 | g |
| Glucose | 1.0400 | g |
| Fructose | 1.1100 | g |
| Lactose | 0.0000 | g |
| Maltose | 0.0000 | g |
| Galactose | 0.0000 | g |
| Calcium, Ca | 1002.0000 | mg |
| Iron, Fe | 8.3200 | mg |
| Magnesium, Mg | 60.0000 | mg |
| Phosphorus, P | 64.0000 | mg |
| Potassium, K | 431.0000 | mg |
| Sodium, Na | 10.0000 | mg |
| Zinc, Zn | 1.8300 | mg |
| Copper, Cu | 0.3390 | mg |
| Manganese, Mn | 17.4660 | mg |
| Selenium, Se | 3.1000 | µg |
| Vitamin C, total ascorbic acid | 3.8000 | mg |
| Thiamin | 0.0220 | mg |
| Riboflavin | 0.0410 | mg |
| Niacin | 1.3320 | mg |
| Pantothenic acid | 0.3580 | mg |
| Vitamin B-6 | 0.1580 | mg |
| Folate, total | 6.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 6.0000 | µg |
| Folate, DFE | 6.0000 | µg |
| Choline, total | 11.0000 | mg |
| Betaine | 3.9000 | mg |
| Vitamin B-12 | 0.0000 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 15.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 112.0000 | µg |
| Carotene, alpha | 1.0000 | µg |
| Cryptoxanthin, beta | 129.0000 | µg |
| Vitamin A, IU | 295.0000 | IU |
| Lycopene | 15.0000 | µg |
| Lutein + zeaxanthin | 222.0000 | µg |
| Vitamin E (alpha-tocopherol) | 2.3200 | mg |
| Vitamin E, added | 0.0000 | mg |
| Tocopherol, beta | 0.0000 | mg |
| Tocopherol, gamma | 10.4400 | mg |
| Tocopherol, delta | 0.2600 | mg |
| Tocotrienol, alpha | 0.0000 | mg |
| Tocotrienol, beta | 0.0000 | mg |
| Tocotrienol, gamma | 0.0000 | mg |
| Tocotrienol, delta | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 31.2000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 0.3450 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0030 | g |
| SFA 12:0 | 0.0060 | g |
| SFA 13:0 | 0.0000 | g |
| SFA 14:0 | 0.0090 | g |
| SFA 15:0 | 0.0000 | g |
| SFA 16:0 | 0.1040 | g |
| SFA 17:0 | 0.1360 | g |
| SFA 18:0 | 0.0820 | g |
| SFA 20:0 | 0.0000 | g |
| SFA 22:0 | 0.0000 | g |
| SFA 24:0 | 0.0000 | g |
| Fatty acids, total monounsaturated | 0.2460 | g |
| MUFA 14:1 | 0.0000 | g |
| MUFA 15:1 | 0.0000 | g |
| MUFA 16:1 | 0.0010 | g |
| MUFA 17:1 | 0.0000 | g |
| MUFA 18:1 | 0.2460 | g |
| MUFA 18:1 c | 0.2460 | g |
| MUFA 20:1 | 0.0000 | g |
| MUFA 22:1 | 0.0000 | g |
| MUFA 24:1 c | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.0680 | g |
| PUFA 18:2 | 0.0440 | g |
| PUFA 18:3 | 0.0110 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.0110 | g |
| PUFA 18:3 n-6 c,c,c | 0.0000 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:2 n-6 c,c | 0.0000 | g |
| PUFA 20:3 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Fatty acids, total trans | 0.0000 | g |
| Fatty acids, total trans-monoenoic | 0.0000 | g |
| TFA 18:1 t | 0.0000 | g |
| Cholesterol | 0.0000 | mg |
| Phytosterols | 26.0000 | mg |
| Tryptophan | 0.0490 | g |
| Threonine | 0.1360 | g |
| Isoleucine | 0.1460 | g |
| Leucine | 0.2530 | g |
| Lysine | 0.2430 | g |
| Methionine | 0.0780 | g |
| Cystine | 0.0580 | g |
| Phenylalanine | 0.1460 | g |
| Tyrosine | 0.1360 | g |
| Valine | 0.2240 | g |
| Arginine | 0.1660 | g |
| Histidine | 0.1170 | g |
| Alanine | 0.1660 | g |
| Aspartic acid | 0.4380 | g |
| Glutamic acid | 0.3700 | g |
| Glycine | 0.1950 | g |
| Proline | 0.4190 | g |
| Serine | 0.1950 | g |
| Hydroxyproline | 0.0000 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 171320)
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