How Many Calories in Cinnamon? Nutrition Facts & Macros

Ground cinnamon has 247 kcal per 100 g, but you rarely use that much. A teaspoon of cinnamon (2.6 g) has only 6 kcal, and a tablespoon (7.8 g) has about 19 kcal. In practical terms, cinnamon adds almost zero calories to your meals, smoothies, or coffee.

Some research suggests yes. Multiple studies have shown that 1–6 g of cinnamon per day can reduce fasting blood sugar levels by 10–29% in people with type 2 diabetes. The active compound cinnamaldehyde appears to improve insulin sensitivity by slowing carbohydrate digestion and mimicking insulin signaling. However, results are mixed across studies, and cinnamon should not replace diabetes medication. Cassia cinnamon has been studied more than Ceylon for blood sugar effects.

Yes — cinnamon is packed with antioxidants (polyphenols, cinnamaldehyde) and anti-inflammatory compounds. It provides extreme manganese (17.5 mg per 100 g, 761% DV), good fiber (53.1 g per 100 g), and calcium (1002 mg per 100 g). Research links regular cinnamon consumption to improved insulin sensitivity, lower blood sugar, reduced LDL cholesterol, and antimicrobial effects. The main caution is coumarin in cassia cinnamon — limit cassia to about 1 teaspoon per day.

For cassia cinnamon (the most common type), limit intake to about 1 teaspoon (2.6 g) per day due to coumarin content. The European Food Safety Authority (EFSA) sets the tolerable daily intake of coumarin at 0.1 mg per kg body weight. Cassia contains 1–18 mg coumarin per teaspoon. Excessive coumarin can cause liver damage over time. Ceylon cinnamon contains virtually no coumarin and can be used more freely — up to 1–2 tablespoons per day.

Perfectly keto-friendly. One teaspoon (2.6 g) has only 0.7 g net carbs (2.1 g total carbs minus 1.4 g fiber). The extremely high fiber content (53.1 g per 100 g) means most of the carbohydrates are indigestible fiber. Cinnamon is ideal for adding sweetness perception to keto desserts, fat bombs, bulletproof coffee, and keto baking without adding sugar or meaningful carbs.

Cassia cinnamon (Cinnamomum cassia) is the most common and cheapest type, with a stronger, more pungent flavor. Ceylon cinnamon (Cinnamomum verum), also called 'true cinnamon', is milder and more complex in flavor. The critical difference is coumarin: cassia contains 1–18 mg per teaspoon, while Ceylon has virtually none (0.004 mg per teaspoon). For occasional use, either is fine. For daily consumption, Ceylon is safer. Nutritionally, both have similar calorie and macro profiles at about 247 kcal per 100 g.