Does Cinnamon Have Calories? Nutrition Facts and Health Benefits

Does Cinnamon Have Calories and Is It Good for You?

As a versatile and aromatic spice used in everything from cereal to curry dishes, many people enjoy cinnamon in their foods. But does cinnamon have calories and is it actually good for you?

Let's take a detailed look at cinnamon's nutritional data, health effects, how to use it, and any potential side effects.

Cinnamon Nutrition Facts and Calories

Cinnamon is very low in calories, with only 19 calories in one tablespoon (6 grams) of ground cinnamon. It contains:

• 4 grams carbohydrate
• 2 grams fiber
• 0 grams protein
• 0 grams fat

Since it's not a significant source of protein, fat, vitamins or minerals, most of cinnamon's calories come from its carbohydrate content in the form of fiber and other plant compounds.

Types of Cinnamon and Their Differences

Keep in mind that not all cinnamon is created equal when it comes to nutrition, health benefits, taste, and quality.

The two main types of cinnamon are:

• Cassia: Originating from China, this is the more common supermarket variety. It has a stronger flavor thanks to its high volatile oil content.
• Ceylon: Known as "true cinnamon", it hails from Sri Lanka and India. It boasts a more delicate, citrusy flavor.

While very similar in terms of nutrition, ceylon cinnamon contains less of the blood-thinning compound coumarin. Too much coumarin can potentially cause liver damage over time.

Potential Health Benefits of Cinnamon

Traditional medicines have used cinnamon for thousands of years. Modern research is now confirming many of the potential perks this fragrant spice may offer, including:

• Blood sugar control: Multiple studies demonstrate cinnamon's ability to lower blood glucose levels and increase insulin sensitivity, especially helpful for those with diabetes or pre-diabetes.
• Lower cholesterol and triglycerides: Animal and human data indicates daily cinnamon supplementation may reduce high cholesterol and triglyceride levels tied to heart disease risk.
• Antioxidant and anti-inflammatory effects: Lab analysis confirms cinnamon is abundant in polyphenols and other antioxidants that reduce harmful free radicals and inflammation.

While promising, keep in mind that larger and longer human trials are still needed to substantiate many of cinnamon's proposed therapeutic effects right now.

How to Add Cinnamon to Your Diet

Easy to incorporate into both sweet and savory recipes, here are simple ways to start reaping cinnamon's rewards:

• Sprinkle on oatmeal, yogurt, cottage cheese
• Blend into coffee drinks and smoothies
• Bake into muffins, cakes, French toast
• Mix into stews, chilis, curry dishes
• Toss with roasted sweet potatoes, squash, carrots
• Use to flavor pancake and waffle batter
• Add to granola bars, energy bites
• Combine with peanut or other nut butters
• Stir into plain Greek yogurt for a dip

The options are endless. Start with 14 to 12 teaspoon per serving and adjust to taste preferences. Pairing cinnamon with protein and fiber-rich foods helps moderate blood sugar response.

Is There Such a Thing As Too Much Cinnamon?

While cinnamon offers nutrition perks, regular overconsumption does come with some risks, including:

• Liver damage
• Low blood sugar
• Mouth sores
• Breathing issues

Additionally, very high doses may negatively interact with certain medications like antibiotics, diabetic drugs, blood thinners, and more.

To stay on the safe side, aim to get no more than 1 teaspoon (2 grams) of cassia cinnamon per day if you'll be using it long term. This minimizes risks while still allowing you to gain benefits.

Who Should Be Cautious With Cinnamon?

Certain individuals should moderate their cinnamon intake or avoid supplementation altogether. This includes:

• Pregnant or breastfeeding women
• Those with liver disease
• People taking antibiotics or diabetic, blood pressure, or blood thinning medications
• Anyone with an allergy or sensitivity to cinnamon or other plant-based spices

For those without underlying health conditions, using cinnamon to flavor foods within recommended guidelines is likely safe. But check with your doctor before taking supplements.

The Takeaway on Cinnamon Nutrition and Safety

With antioxidants, fiber, and compounds that optimize blood sugar, cinnamon offers several evidence-based health perks. Use just a sprinkle to add warming flavor and potential benefits without worrying about excessive calories or carbs.

While generally safe when used in moderation, too much may pose risks for certain individuals. And those with medical conditions or on medications should get professional guidance to ensure cinnamon won't interact.

When used judiciously as part of balanced nutrition plan, cinnamon makes for a healthy, low-calorie addition providing a touch of sweetness and loads of versatile flavor.

How to Store Cinnamon Properly

To retain cinnamon's signature flavor and health-boosting compounds for as long as possible:

• Buy whole cinnamon sticks instead of pre-ground powder. Ground cinnamon loses potency faster.
• Store in cool, dark places inside airtight containers. Heat, light, and moisture degrade cinnamon quickly.
• Grind sticks as needed using a spice grinder or with a Microplane. Freshly grind for the best taste.
• Use within 1 year for optimal freshness and flavor. Properly stored, whole sticks last 1-2 years max.

With careful sourcing, handling, and storage, its easy to maximize cinnamons health and flavor rewards for several months to a year beyond purchase.

Signs Your Cinnamon Has Gone Bad

Look for these red flags to know when its time to toss old cinnamon:

• Faded color
• Dull, flat aroma
• Chalky, dry texture
• Bitter, unpleasant taste
• Visible signs of mold

Expired, stale cinnamon not only lacks robust flavor. It may also have lower concentrations of beneficial plant compounds. Restock every 6 to 12 months for the healthiest, tastiest results.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.