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Cinnamon Nutrition Facts: Is Cinnamon Good for You?
Ground cinnamon provides several key minerals and is exceptionally high in dietary fiber when measured by weight. However, because it is typically used in very small amounts, its contribution to your daily nutrient intake is modest. It contains almost no sugar, sodium, or fat. Whether it is a healthy choice depends on the portion size and how it fits into your overall diet, such as being used to flavor foods without adding sugar.
Per 100 g · Spices, cinnamon, ground
What stands out in cinnamon
- High in manganese. Per 100 grams, ground cinnamon contains 17.5 mg of manganese. This amount provides 759% of the Daily Value for this mineral.
- Source of dietary fiber. A 100-gram serving of ground cinnamon has 53.1 grams of dietary fiber, which is 190% of the Daily Value.
- High in key minerals. By weight, ground cinnamon is high in calcium with 1,002 mg (77% DV) per 100 grams. It also provides 8.3 mg of iron (46% DV) and 0.34 mg of copper (38% DV).
- Source of vitamin K. Ground cinnamon supplies 31.2 mcg of Vitamin K per 100 grams, an amount that is 26% of the Daily Value.
What to keep in mind
- In the small amounts typically used, ground cinnamon adds very few calories, sugars, or sodium to a dish. A teaspoon has just 6 calories and about 0.1 grams of sugar.
Cinnamon nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 247 kcal | – |
| Protein | 4 g | 8% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.34 g | 2% |
| Monounsaturated fat | 0.25 g | – |
| Polyunsaturated fat | 0.07 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 80.6 g | 29% |
| Dietary fiber | 53.1 g | 190% |
| Total sugars | 2.2 g | – |
| Water | 10.6 g | – |
| Sodium | 10 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 431 mg | 9% |
| Calcium | 1,002 mg | 77% |
| Iron | 8.3 mg | 46% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 64 mg | 5% |
| Zinc | 1.8 mg | 17% |
| Copper | 0.34 mg | 38% |
| Manganese | 17.5 mg | 759% |
| Selenium | 3.1 mcg | 6% |
| Vitamin A (RAE) | 15 mcg | 2% |
| Vitamin C | 3.8 mg | 4% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 31.2 mcg | 26% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.16 mg | 9% |
| Folate (DFE) | 6 mcg | 2% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 11 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cinnamon by portion
While the nutrition data per 100 grams is notable, typical serving sizes are much smaller. A teaspoon of ground cinnamon, weighing 2.6 grams, provides 6 calories, 2.1 grams of carbohydrates, and 1.4 grams of fiber. A tablespoon, at 7.8 grams, contains 19 calories, 6.3 grams of carbohydrates, and 4.1 grams of fiber. Both portion sizes contain very little sugar (0.1 to 0.2 grams) and almost no fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tsp | 2.6 g | 6 | 0.1 g | 2.1 g | 1.4 g | 0 g |
| 1 tbsp | 7.8 g | 19 | 0.3 g | 6.3 g | 4.1 g | 0.1 g |
How cinnamon compares with other condiments, snacks and spices
Among other condiments, snacks, and spices on this site, ground cinnamon ranks first for both dietary fiber (53.1 g) and calcium (1,002 mg) per 100 grams. It has the second-highest carbohydrate content. Compared to other foods by weight, its 247 calories are fewer than turmeric (312 kcal) or spirulina (290 kcal). Cinnamon has significantly more fiber than foods like vanilla ice cream (0.7 g) or soft pretzels (1.7 g). Unlike vanilla ice cream, ground cinnamon contains no cholesterol.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cinnamon | 247 | 4 g | 80.6 g | 53.1 g | 1.2 g |
| Vanilla Ice Cream | 207 | 3.5 g | 23.6 g | 0.7 g | 11 g |
| Turmeric | 312 | 9.7 g | 67.1 g | 22.7 g | 3.2 g |
| Spirulina | 290 | 57.5 g | 23.9 g | 3.6 g | 7.7 g |
| Soft Pretzels | 338 | 8.2 g | 69.4 g | 1.7 g | 3.1 g |
Quick answers
How many calories are in a teaspoon of cinnamon?
One teaspoon of ground cinnamon, which is 2.6 grams, contains 6 calories.
How much fiber is in a tablespoon of cinnamon?
One tablespoon (7.8 grams) of ground cinnamon provides 4.1 grams of dietary fiber.
Does cinnamon have sugar?
Yes, but in very small amounts. A teaspoon of ground cinnamon has about 0.1 grams of total sugars, and a tablespoon has 0.2 grams.
When to talk to a doctor or dietitian
- At 431 mg of potassium per 100 g, cinnamon is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cinnamon fits your situation.
Last updated October 21, 2026