Cinnamon Stick Calories, Nutrition Facts and Health Benefits

Cinnamon Stick Calories and Nutrition Facts

Cinnamon is a hugely popular spice used around the world to add sweet, warming flavor to drinks, baked goods, breakfast foods, and more. But when it comes to cinnamon stick calories and nutrition, what are you really getting with this aromatic spice?

Whether using convenient ground cinnamon or whole cinnamon sticks, understanding the calories and nutritional value can help you determine how cinnamon fits into a balanced diet.

Calories in Cinnamon Sticks

There are 19 calories in 1g of cinnamon. Most whole cinnamon sticks range from 40g up to just over 100g in weight. This equals:

• 40g cinnamon stick = 760 calories
• 60g cinnamon stick = 1,140 calories
• 80g cinnamon stick = 1,520 calories
• 100g cinnamon stick = 1,900 calories

As you can see, a large cinnamon stick can contain a high number of calories since cinnamon is such a dense, compact spice made from the inner bark of tropical evergreen trees.

Macronutrients in Cinnamon Per Gram

Taking a look at the macronutrient breakdown of cinnamon shows us where those 19 calories per gram come from:

• Fat: 0.24g
• Carbohydrates: 8g
• Protein: 0.4g

With 80% of cinnamons calories coming from carbs, it makes sense that just a small amount of this sweet spice can provide a decent number of calories.

Micronutrients in Cinnamon

In addition to calories and macronutrients, cinnamon also provides an array of beneficial micronutrients including:

• Manganese - 60% DV
• Iron - 8% DV
• Calcium - 4% DV
• Vitamin K - 2% DV

Cinnamon is especially high in the trace mineral manganese, providing 60% of the recommended daily intake in just 1 teaspoon. Manganese supports bone health, blood sugar regulation, metabolism and more.

Ceylon vs Cassia Cinnamon Nutrition

There are two main types of cinnamon spice: Ceylon and Cassia. Ceylon cinnamon is native to Sri Lanka and is more expensive, while Cassia cinnamon originates from a variety of tropical regions and makes up about 80% of world production.

In terms of nutritional value, Ceylon and Cassia cinnamon sticks provide:

• Ceylon Cinnamon - 15 calories per gram
• Cassia Cinnamon - 19 calories per gram

Both Ceylon and Cassia cinnamon offer antioxidant, anti-inflammatory, and blood sugar regulating benefits. However, Cassia contains much higher levels of coumarin, which can be toxic to the liver at high dosages.

Health Benefits of Cinnamon

Given its stellar nutritional profile packed with antioxidants and anti-inflammatory compounds, cinnamon has been associated with an array of health benefits.

May Boost Heart Health

Compounds in cinnamon help reduce high blood pressure, high cholesterol, and high triglycerides - three major risk factors for heart disease. The antioxidants in cinnamon also limit oxidative damage and inflammation that can lead to atherosclerosis, strokes, and heart attacks if unchecked.

Helps Regulate Blood Sugar

Multiple studies have found supplemental cinnamon can mimic the effects of insulin and improve insulin sensitivity. This leads to better blood sugar management, especially helpful for those with diabetes or pre-diabetes.

Anti-Inflammatory Effects

The powerful antioxidant compounds found in cinnamon bark are extremely effective at reducing widespread bodily inflammation. Less systemic inflammation generally equates to lower risk of most chronic diseases.

Antimicrobial Properties

Cinnamaldehyde and other volatile essential oils in cinnamon boast antimicrobial effects against dangerous bacteria like listeria and salmonella. These same compounds give cinnamon sticks their immune-boosting abilities.

May Boost Brain Function

From improved alertness, faster information processing, and better memory consolidation, some research shows cinnamon may enhance overall brain function. This is likely thanks to boosted circulation and anti-inflammatory effects on the brain.

Using Cinnamon Sticks vs Ground Cinnamon

Cinnamon sticks and ground cinnamon share similar health benefits and nutritional values. However, there are some key differences in flavor profile and best uses.

Cinnamon Sticks

• Warmer, more complex flavor
• Great for infusing drinks, pots of coffee or tea, mulled wines
• Can be grated as needed for recipes
• Require cheese grater, spice grinder or high-powered blender to break down

Ground Cinnamon

• Hotter, more intense flavor
• Better for blending into baked goods, oats, smoothies, etc
• Already broken down into fine powder
• Loses potency and flavor more quickly than sticks

For maximum flavor and nutrition, try using whole cinnamon sticks for infusing longer cook times and ground cinnamon for quick mixes and raw dishes.

Is Cinnamon Good For Weight Loss?

Some research has found cinnamon may have modest effects on weight loss. The potential reasons cinnamon may support healthy weight management include:

• Regulates blood glucose spikes from carb-rich meals
• Increases feeling of fullness and postpones hunger
• Boosts metabolism slightly via thermogenic effects
• Decreases fat cell accumulation

Enjoying dishes flavored with calorie-free cinnamon or sipping on cinnamon tea could support weight loss goals as part of an overall healthy diet.

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.