Cinnamon: Nutrition Facts and Health Benefits

Cinnamon Nutrition Facts

Cinnamon is more than just a fragrant spice for your morning oatmeal or cozy winter drinks—it's a nutritional powerhouse with a unique profile of vitamins, minerals, and beneficial plant compounds. Revered since ancient times, cinnamon adds not only flavor but also potential nutritional value to your diet. Let’s delve into the key nutrients found in cinnamon and what makes it such a remarkable addition to your kitchen and health routine.

Macronutrient Breakdown

Cinnamon features a macronutrient profile that's perfect for those seeking flavor without excess calories or unhealthy fats. A single tablespoon (about 6.8 grams) provides only 17 calories, with negligible fat (0.2 g) and a tiny amount of protein (0.3 g) 2. Most of cinnamon’s calories come from carbohydrates, but importantly, much of this is from dietary fiber—around 3.6 grams per tablespoon—which is significant for such a small serving size 1, 2. This makes cinnamon a surprisingly fiber-rich spice, supporting digestive health and helping to keep you full.

Fiber Content and Digestive Health

The high fiber content in cinnamon stands out. With about 33% crude fiber by weight, cinnamon can support digestive health, helping to prevent indigestion, constipation, and other intestinal disorders 1, 2. For people seeking to increase fiber intake, sprinkling cinnamon into dishes is an easy and tasty way to boost daily totals.

Mineral Richness

Cinnamon is particularly rich in minerals. Key highlights include:

• Potassium: Cinnamon’s potassium content is the highest among its minerals, playing an essential role in blood pressure regulation and cardiovascular health 1, 4.
• Calcium & Magnesium: Both are present in significant amounts, supporting bone health and muscle function 1, 2, 4.
• Iron: Just one tablespoon fulfills about 31% of an adult’s daily iron needs, making it an excellent plant-based source 2.
• Manganese & Zinc: These trace minerals are involved in metabolism and immune function 1, 4.

Unlike many seasonings, cinnamon contains virtually no sodium, making it a heart-friendly choice 1, 2.

Vitamin Content

Cinnamon contributes meaningful amounts of vitamins, especially vitamin A and vitamin C. A single tablespoon can provide 20% and 12% of the daily recommended value for vitamins A and C, respectively 2, 3. These vitamins are vital for immune defense, vision, and skin health.

Phytochemicals and Bioactive Compounds

Cinnamon’s unique aroma and health properties are largely due to its phytochemicals, most notably cinnamaldehyde and cinnamic acid. These compounds not only give cinnamon its characteristic flavor but also contribute to its antioxidant and anti-inflammatory properties 2, 3, 5.

Other Nutritional Considerations

• Cholesterol & Sugar: Cinnamon is naturally free of cholesterol and contains only a trace amount of sugar (0.1g per tablespoon), making it suitable for most dietary patterns, including those focused on heart health and diabetes management 2.
• Low in Saturated Fat: With almost no saturated fat, cinnamon is a safe flavoring agent for those managing cholesterol or weight 2.

Cinnamon Health Benefits

Beyond its culinary appeal, cinnamon is celebrated for a wide array of health-promoting properties. Modern scientific research has explored the spice’s effects on blood sugar, metabolic health, inflammation, and more. Here’s a comprehensive look at what the science says about cinnamon’s health benefits.

Blood Sugar Regulation and Diabetes

One of the most extensively researched benefits of cinnamon is its ability to help regulate blood sugar levels. Studies have shown that cinnamon can:

• Lower fasting blood glucose (FBG): Multiple randomized controlled trials and meta-analyses confirm cinnamon’s ability to reduce FBG in people with type 2 diabetes or pre-diabetes 6, 7, 9.
• Improve insulin sensitivity: Cinnamon acts as an insulin mimetic, enhancing insulin activity and glucose uptake by cells 2, 6. Specific compounds in cinnamon stimulate insulin receptors, improving insulin resistance 2.
• Reduce HOMA-IR (insulin resistance measure): Meta-analyses indicate significant reductions in insulin resistance, especially in those with higher baseline BMI 7, 9.

While results on long-term effects (e.g., HbA1c) and lipid profiles are mixed, cinnamon’s short-term benefits on blood sugar and insulin resistance are promising.

Weight Management

Cinnamon may play a supportive role in weight management, particularly for those with obesity or metabolic syndrome. Systematic reviews and meta-analyses of randomized controlled trials reveal that cinnamon supplementation can:

• Decrease body weight and BMI: Average reductions of 1 kg in weight and 0.5 in BMI were observed across studies 8.
• Reduce waist circumference and fat mass: Notable reductions in abdominal fat were especially significant in people under 50 and those with a higher baseline BMI 8.

These effects are generally seen with daily doses of 2 grams or more over 12 weeks or longer 8.

Cardiovascular and Metabolic Benefits

Cinnamon’s mineral content—especially potassium, magnesium, and calcium—supports heart health by helping regulate blood pressure, muscle contraction, and nerve function 1, 2, 4. Additional heart-friendly features:

• Cholesterol-lowering: Some studies suggest cinnamon can help reduce total cholesterol and LDL cholesterol, though findings are not always consistent 2, 6, 7.
• Sodium-free: With no sodium content, cinnamon is an excellent seasoning for those monitoring blood pressure 1, 2.

Antioxidant and Anti-inflammatory Properties

Cinnamon is loaded with polyphenols and other plant antioxidants that help neutralize free radicals in the body. This means:

• Reduced oxidative stress: Protects cells from damage and supports overall health 2, 3, 5.
• Anti-inflammatory action: Helps lower inflammation markers, potentially benefiting conditions like arthritis and metabolic syndrome 3, 5, 6.

Antimicrobial Effects

Cinnamon’s essential oils (notably cinnamaldehyde) have strong antimicrobial properties:

• Inhibits bacterial and fungal growth: Useful in food safety, preservation, and potentially in fighting minor infections 3, 5, 6.

Emerging and Potential Benefits

• Neuroprotection: Experimental research hints at possible protective effects against neurodegenerative diseases like Parkinson’s and Alzheimer’s diseases 5.
• Anticancer and Immunomodulatory: Some studies report anticancer activity and support for immune system modulation, although more research is needed 3, 5.
• Digestive Support: High fiber content aids in regularity and supports gut health 1, 2.

Safety and Considerations

While cinnamon is generally safe in culinary amounts, high doses (especially of the cassia variety, which contains more coumarin) should be used with caution. Most studies use moderate supplemental doses, and individuals with liver conditions or those taking diabetes medications should consult a healthcare provider before using cinnamon supplements 6, 7, 9.

Conclusion

Cinnamon is far more than a kitchen staple—it's a functional food with a robust nutritional profile and a broad range of potential health benefits. Here’s what we covered:

• Nutritional Powerhouse: Cinnamon is low in calories and fat but high in dietary fiber, essential minerals (potassium, calcium, magnesium, iron), and vitamins A and C 1, 2, 4.
• Blood Sugar Management: Scientific evidence supports cinnamon’s ability to reduce fasting blood glucose and improve insulin sensitivity in people with type 2 diabetes and pre-diabetes 6, 7, 9.
• Weight Control: Supplementation is associated with modest but significant reductions in body weight, BMI, waist circumference, and fat mass—especially in those with higher BMI or obesity 7, 8.
• Heart and Metabolic Health: High in potassium, magnesium, and free of sodium, cinnamon supports cardiovascular health and may help lower cholesterol 1, 2, 4, 6.
• Antioxidant, Anti-inflammatory, and Antimicrobial: Rich in polyphenols and essential oils, cinnamon combats oxidative stress, reduces inflammation, and has antimicrobial effects 2, 3, 5, 6.
• Emerging Research: Early studies suggest possible neuroprotective, anticancer, and immunomodulatory benefits 3, 5.
• Culinary Adaptability: Its pleasant flavor and aroma make cinnamon an easy, heart-healthy, and nutritious addition to a wide variety of dishes.

Incorporating cinnamon into your diet is a small change that could yield significant health benefits—deliciously and naturally.