Cinnamon powder is a popular spice used in many dishes and baked goods. It has a warm, sweet flavor that enhances both savory and sweet foods. Many people wonder if cinnamon powder has any calories or if it’s a zero calorie seasoning.
Quick Answer: How Many Calories Are in Cinnamon Powder?
Cinnamon powder does contain calories, but very few. One teaspoon (2.6 grams) of cinnamon powder contains:
- 6 calories
- 2 grams carbohydrates
- 0 grams protein
- 0 grams fat
So one teaspoon of cinnamon powder has 6 calories, mostly from carbohydrates. The calorie count is minimal enough that most people consider cinnamon powder to be practically calorie-free.
Nutritional Profile of Cinnamon Powder
Here is more detailed nutrition information for cinnamon powder (1 teaspoon or 2.6 grams):
| Nutrient | Amount |
|---|---|
| Calories | 6 |
| Carbohydrates | 2 g |
| Fiber | 1.5 g |
| Sugars | 0.3 g |
| Protein | 0 g |
| Fat | 0 g |
| Calcium | 18 mg |
| Iron | 0.34 mg |
| Potassium | 16 mg |
| Sodium | 1 mg |
| Vitamin K | 1.7 mcg |
| Magnesium | 1 mg |
As you can see, cinnamon powder is very low in calories, fat, and protein. It contains a small amount of carbohydrates and fiber.
It also provides trace amounts of several minerals like calcium, iron, potassium, and magnesium. Additionally, it contains a bit of vitamin K.
Cinnamon Powder Has Almost No Calories
Given the tiny calorie count found in cinnamon powder, most people consider it to be practically zero or free of calories.
The calories in one teaspoon of cinnamon powder are minimal enough that they can generally be rounded down to zero for most uses of cinnamon powder as a seasoning or in recipes.
For example, if a recipe calls for 1/4 teaspoon of cinnamon powder, that would provide around 1-2 calories which can be counted as zero. Even a full tablespoon of cinnamon powder only has 18 calories, which is still nearly zero.
So while cinnamon does technically contain calories, the amount is very negligible for any normal recipe or use as a sprinkle on foods like oatmeal or coffee.
Why Cinnamon Powder is So Low in Calories
Cinnamon powder has such a minimal amount of calories because it is simply ground spice made from the inner bark of cinnamon trees.
During processing, the tough outer bark is removed and the softer inner bark is dried and ground to a powder. No sugars, fats, or proteins are added – the powder is nearly 100% ground cinnamon bark.
The natural plant-based carbohydrates found in cinnamon bark provide a small amount of calories. But the total calorie count remains very low since spices and herbs tend to be low-calorie flavor boosters.
Calories in Different Types of Cinnamon
There are a few different varieties of cinnamon that result in different types of cinnamon powder:
- Cassia cinnamon – Most common variety sold in supermarkets. Slightly stronger flavor with a more pungent aroma.
- Ceylon cinnamon – More mellow and nuanced flavor. Often more expensive than cassia cinnamon.
- Saigon cinnamon – A variety of cassia cinnamon known for its thick, hard bark and intense flavor.
The different types of cinnamon contain very similar amounts of calories per teaspoon:
| Type of Cinnamon Powder | Calories (per teaspoon) |
|---|---|
| Cassia cinnamon | 6 |
| Ceylon cinnamon | 5 |
| Saigon cinnamon | 6 |
No matter which variety you choose, cinnamon powder will provide about 5-6 calories per teaspoon. The differences are minor and all types can be considered zero calorie spices.
How Many Calories in Common Cinnamon-Based Foods and Drinks?
Here are the calorie counts for some common foods and beverages flavored with cinnamon:
Cinnamon Coffee Drinks
| Coffee Drink | Calories |
|---|---|
| Black coffee with 1 tsp cinnamon | 5 |
| Latte with 1 tsp cinnamon | 150 |
| Mocha with 1 tsp cinnamon | 250 |
| Pumpkin spice latte with 2 tsp cinnamon | 380 |
While a sprinkle of cinnamon adds just 5 calories to black coffee, caffeine-loaded drinks like lattes, mochas, and pumpkin spice lattes contain far more calories from added milk, sweeteners, and flavor pumps.
Cinnamon Oatmeal and Cereals
| Breakfast Item | Calories (with 1 tsp cinnamon) |
|---|---|
| Plain oatmeal (1 cup) | 150 |
| Cinnamon raisin oatmeal (1 cup) | 220 |
| Cinnamon Life cereal (1 cup) | 110 |
| Cinnamon Toast Crunch (1 cup) | 190 |
A touch of cinnamon adds only trace calories to oatmeal. Pre-flavored cereals like Cinnamon Life and Cinnamon Toast Crunch provide 100+ calories per serving from added sugar.
Cinnamon Baked Goods
| Baked Good | Calories (with 1-2 tsp cinnamon) |
|---|---|
| Cinnamon sugar toast (1 slice) | 110 |
| Cinnamon roll (1 medium) | 420 |
| Cinnamon streusel muffin (1) | 350 |
| Snickerdoodle cookie (1) | 95 |
Though cinnamon adds negligible calories on its own, baked treats like cinnamon rolls and muffins can pack hundreds of calories largely from sugar, flour, and fat.
Savory Cinnamon Dishes
| Savory Dish | Calories (with 1-2 tsp cinnamon) |
|---|---|
| Oatmeal with cinnamon (1 cup) | 150 |
| Butternut squash soup with cinnamon (1 cup) | 115 |
| Cinnamon curry chicken (1 cup) | 295 |
| Roasted carrots with cinnamon (1 cup) | 75 |
Cinnamon can add depth of flavor without calories to oatmeal, soups, curries, and roasted vegetables.
Is Cinnamon Good for Weight Loss?
Given its incredibly low calorie count, cinnamon is a smart choice if you’re watching your calorie intake for weight loss.
Adding some cinnamon can provide flavor to low calorie foods like oatmeal, lean proteins, fruits, vegetables, unsweetened coffee, and yogurt without adding any significant calories.
Cinnamon may also help support weight loss in other ways:
- Helps control blood sugar – Research shows cinnamon can reduce blood sugar spikes after meals, which can help manage cravings.
- May curb appetite – Some studies suggest cinnamon increases feelings of fullness, which may result in lower calorie intake.
- Boosts metabolism – Early studies report cinnamon may slightly increase metabolism, allowing for more calories burned.
While more research is needed, cinnamon shows promise as a tool for weight management. Using it to add flavor without calories is an easy diet-friendly strategy.
Tips for Using Cinnamon to Lose Weight
Here are some tips for harnessing cinnamon’s weight loss potential:
- Sprinkle it on oatmeal, yogurt, lean proteins, roast vegetables, cottage cheese, and popcorn
- Add to smoothies along with fruit and veggies
- Use it in savory rubs and seasonings on meats
- Mix into herbal tea or black coffee
- Use cinnamon to flavor healthy baked goods like banana muffins, zucchini bread, and applesauce
- Top fresh fruit with a dash of cinnamon
Common Questions
Does cinnamon have carbs?
Yes, cinnamon does contain a small amount of carbohydrates. Per teaspoon, cinnamon powder provides about 2 grams of total carbs, 1.5 grams of which is fiber. So there is less than 0.5 grams of digestible carbs and sugar in cinnamon, making it very low-carb.
Is cinnamon keto-friendly?
With less than 1 gram of net carbs per serving, cinnamon can fit into a keto diet. Using small amounts of cinnamon to add flavor won’t significantly impact ketosis or raise blood sugar.
Is cinnamon gluten-free?
Pure cinnamon contains no gluten. Cinnamon harvested straight from the bark of cinnamon trees and ground into powder is naturally gluten-free.
However, some commercial cinnamon spice blends may contain additives or gluten-containing ingredients. Check labels to confirm your cinnamon powder is 100% pure.
What foods contain cinnamon?
Some foods flavored with cinnamon include:
- Cinnamon rolls
- French toast
- Oatmeal
- Coffee
- Chai tea
- Carrots
- Butternut squash
- Sweet potatoes
- Curries
- Smoothies
- Banana muffins
- Snickerdoodle cookies
Cinnamon can add flavor to both sweet and savory dishes without adding significant calories.
Conclusion
Cinnamon powder contains only about 6 calories per teaspoon. This minimal amount means it can be used freely for flavor in anything from oatmeal to curry dishes without worrying about calories.
Research also shows cinnamon has properties that may help support weight loss. Adding calorie-free cinnamon to foods and drinks can boost flavor without sabotaging your diet. While not calorie-free, cinnamon powder is low enough in calories that it can be considered a “free” food.