Does Cinnamon Have Carbs?

My Question Is Does Cinnamon Have Carbs? Nutrition Facts and Carb Count

Cinnamon has become one of the most popular spices in the world. Known for its sweet, warming taste and versatility in both sweet and savory dishes, cinnamon has secured its status as a staple spice in kitchens everywhere.

However, as diet trends like ketogenic and low-carb diets continue rising in popularity, many people have been left wondering: “Does cinnamon have carbs?” More specifically, can you still include cinnamon in your diet if you closely track carb intake?

This thorough guide on cinnamon and carbs will cover all aspects of how many carbs are found in cinnamon, from an overview of its nutritional content to how it fits into low-carb diets. Read on to learn everything you need to know about Cinnamon carbs!

Does Cinnamon Have Carbs?

What Are Carbs?

Before diving into cinnamon specifically, it helps to understand what carbohydrates (carbs) are in general. Carbs act as the body’s main source of energy and are broken into three primary categories:

  • Sugars:

Includes simple carbs like glucose and fructose that are quickly absorbed

  • Starches:

Complex carbs that break down into sugar, found in grains, potatoes, corn, etc.

  • Fiber:

Indigestible carbs that account for “net” carbs by reducing digestion of sugars and starches

The body breaks down digestible carbs into glucose, leading to an increase in blood sugar and insulin response. The subsequent rise then crash in blood sugar levels can contribute to energy crashes, cravings, and other common issues associated with high-carb diets.

Net carbs account for this difference in digestibility by subtracting out fiber, giving a more accurate picture of a food’s effect on blood sugar. This makes net carbs rather than total carbs the standard measurement for low-carb and keto diets.

Does Cinnamon Have Carbs?
Does Cinnamon Have Carbs?

How Carb Intake Is Calculated ?

To calculate net carb counts, the formula is:

Total Carbohydrates – Dietary Fiber = Net Carbs

For something like a bowl of oatmeal, you may see a breakdown like this:

  • Total Carbs:  30 grams
  • Dietary Fiber: 4 grams
  • Net Carbs: 26 grams

Food manufacturers began including dietary fiber on nutrition labels in 2006. Yet eating high fiber, low net carb foods can still be confusing for the average consumer. This underscores the importance of fiber’s role in blunting blood sugar spikes.

Now that we’ve defined carbs, let’s analyze cinnamon’s carbohydrate makeup specifically…

Does Cinnamon Contain Carbs and Calories?

When examining common herbs and spices, cinnamon lands on the lower end of the spectrum for both carbohydrates and calories. According to the USDA, the following nutritional information is found in one teaspoon (2.6 grams) of ground cinnamon:

  • Total Carbohydrates: 2 grams
  • Dietary Fiber: 1.9 grams
  • Net Carbs: 0.1 grams
  • Protein: 0.1 grams
  • Total Fat: 0.1 grams
  • Calories: 6

As you can see, Cinnamon contains just 2 grams total carbs per teaspoon, with 1.9 grams coming from fiber. This leaves the net carb count at an extremely low 0.1 grams thanks to fiber not being digestible.

In terms of calories, Cinnamon clocks in at 6 calories per teaspoon – lower than most other spices like paprika, garlic powder, onion powder, cumin, etc.

For comparison, here are nutrition facts for other common spices:

Spice Total Carbs Net Carbs Calories
Cinnamon 2g 0.1g 6
Paprika 4g 4g 20
Chili Powder 6g 2g 25
Garlic Powder 8g 5g 25
Onion Powder 15g 15g 60

As shown in the table above, cinnamon offers the lowest carb and calorie count by far.

Net Carb Counts for Different Types of Cinnamon

There are several common varieties and forms of cinnamon to choose from:

Cassia cinnamon: The most widely available type today and typically found pre-ground in supermarkets. Offers a stronger, spicier flavor.

Ceylon cinnamon: Known as “true cinnamon” and native to Sri Lanka. Has a milder, more citrusy flavor.

Saigon cinnamon : Considered a subvariety of Cassia with a full, complex flavor. Grown primarily in Vietnam.

Stick cinnamon: Sold in quill pieces grown in their original stick form before being ground. Available for all varieties.

No matter which type of cinnamon you choose, the Carb and calorie counts are quite comparable across the board. For the main types outlined above, you’ll find the following per teaspoon:

  • Cassia – Net Carbs: 0.2g
  • Ceylon – Net Carbs: 0.1g
  • Saigon – Net Carbs: 0.1g

When it comes to added sugar and carbs, you’ll also want to be mindful of flavored and blended cinnamon products:

  • Cinnamon sugar: 1 tsp nets 1g carb
  • Honey cinnamon: 1 tsp nets 1g carb
  • Cinnamon bun spread: 2 Tbsp nets 15g carb
  • Cinnamon creamer: 1 Tbsp nets 0.5g carb

As these products incorporate extra sweeteners, their net carb counts increase in turn. But for pure ground cinnamon by itself, all varieties ring in under 0.5 net grams of carbs per teaspoon.

How Much Cinnamon Can You Eat on Low-Carb and Keto Diets?

When following a low-carb or ketogenic diet, the recommended daily carb intake generally falls between 20-50 grams per day. With cinnamon containing 0.1-0.2 net grams of carbs per teaspoon, this allows plenty of room for enjoying cinnamon even if tracking carbs strictly.

Some popular ways to add cinnamon into keto diets and meals include:

  • Sprinkling on nuts, nut butters, chia pudding, and seeds
  • Blending into keto-friendly smoothies
  • Mixing into yogurt
  • Adding to coffee, matcha lattes, or protein shakes
  • Using in savory dishes like omelets, stir fries, stews, etc.

Cinnamon also pairs well with foods popular in low-carb diets like coconut and avocado. The options are endless thanks to cinnamon’s versatility! Those following more moderate low-carb diets with a daily allotment up to 100-150 grams of carbs have even more freedom to use cinnamon generously.

How Much Cinnamon Is Too Much?

Moderation is key with most good things, and cinnamon is no exception. According to the U.S. Food and Drug Administration (FDA), the tolerable upper limit for daily cinnamon consumption is 6 grams.

Consuming over 6 grams per day long-term may potentially cause issues like:

  • Liver damage
  • Low blood sugar
  • Mouth sores
  • Breathing issues

Sticking within the standard culinary serving size of 1⁄2-2 teaspoons per day is not a concern safety-wise for otherwise healthy adults. Even those on low-carb, keto, and diabetic diets generally stay well below the point of possible toxicity.

Does Cinnamon Offer Specific Benefits for Low-Carb Dieters?

Additionally, some research indicates cinnamon may offer specific benefits for those adhering to low-carb and keto diets, including:

  • Blood Sugar Control
  • Helps reduce blood sugar spikes after meals
  • Supports insulin sensitivity and secretion
  • Decreases A1C levels
  • Mitigating Sugar Cravings**
  • Balances blood sugar to prevent energy crashes
  • Adds sweet flavor without any sugar
  • Activates insulin to reduce cravings
  • Weight Loss
  • Helps burn abdominal fat
  • Lowers cholesterol and triglycerides
  • Burns more calories digesting

Thus cinnamon not only fits into low-carb meal plans given its minimal carb counts, but may directly support low-carb diets too via these mechanisms.

Comparing Cinnamon to Other Low-Carb Spices

When exploring low-carb spices, cinnamon stands out for being extremely low in net carbs while still providing bold flavor. How does it compare when examining the nutrition facts of popular spice choices?

Here is how cinnamon stacks up against other common dried herbs and spices:

Spice Total Carbs Net Carbs
Cinnamon 2g 0.1g
Chili Powder 6g 2g
Garlic Powder 8g 5g
Onion Powder 15g 15g
Paprika 4g 4g

As shown, cinnamon offers by far the fewest net grams of carbs per teaspoon. Even chili powder and garlic powder still contain some starch and sugar contributing more net carbs per serving compared to cinnamon.

Other fantastic options for low-carb herb and spice pairings include:

  • Oregano (0g net carbs per teaspoon)
  • Thyme (0.3g net carbs per teaspoon)
  • Rosemary (0.4g net carbs per teaspoon)

Utilizing these herbs along with cinnamon allows you to add lots of flavor with minimal carbs. Those adhering to under 20g daily net carbs have room for smaller amounts of paprika or garlic and onion powders too.

Tips for Adding Cinnamon to a Low-Carb Diet

Between its stellar nutrition facts and research-backed benefits, cinnamon deserves a starring role on low-carb diets. Here are some tips for seamlessly incorporating it:

  • Add to Beverages

Cinnamon excels at enhancing drinks from coffee, matcha tea, protein smoothies, and beyond. Simply shake on some cinnamon or make cinnamon extract to mix in directly. Going dairy-free? Opt for almond or coconut milk lattes.

  • Sweeten Desserts

Rather than reaching for sugar to sweeten low-carb desserts, let cinnamon step in for a zero carb sweet kick. Heap it onto keto mug cakes, chia puddings, cookie dough bites, or even dessert hummus.

  • Give Dinner An Upgrade

Cinnamon beautifully seasons meat, vegetable sides, salads, and beyond. Upgrade classic dishes by sprinkling it onto steaks, stir fries, roasted veggies, egg scrambles, soups, and more.

  • DIY Maple Syrup

Simmer cinnamon sticks in sugar-free maple syrup for an easy no-carb “maple cinnamon” sauce perfect for topping keto pancakes, waffles, oatmeal, yogurt, and desserts. Follow these tips and cinnamon will effortlessly elevate all your low-carb eats.

Health Considerations with Daily Cinnamon Consumption

While cinnamon offers nutritional benefits, some key considerations apply when consuming it regularly:

  • Coumarin Content

Cassia cinnamon contains a higher coumarin content than Ceylon. Consuming over 0.1mg of coumarin per pound of body weight daily long-term may cause liver toxicity. Sticking to Ceylon offers a lower risk option.

  • Medication Interactions

The coumarin in Cassia cinnamon may also interact with blood thinners and diabetes medications. Check with your doctor about any interactions.

  • Pregnancy Safety

High levels of cinnamon may stimulate uterine contractions and trigger menstruation during pregnancy. Daily intake should not exceed recommended serving sizes.

  • Allergies

Cinnamon allergy is rare but possible, especially with direct skin contact. Discontinue use if any signs of an allergy develop. Choosing whole cinnamon sticks and grinding small batches as needed reduces exposure.

When consumed in moderation within standard culinary serving sizes, cinnamon poses minimal risks for most healthy adults. But these considerations illustrate the importance of not overdoing it.


When asking “Does cinnamon have carbs?”, the answer is a resounding yes – but primarily from fiber, resulting in minimal impact to blood sugar.

Just a single teaspoon of cinnamon totals:

  • 2g total carbohydrates
  • 1.9g dietary fiber
  • 0.1g net carbs
  • 6 calories

These stellar nutrition facts combined with cinnamon’s research-backed benefits for insulin sensitivity, blood sugar regulation, and weight loss management make it an ideal addition to low-carb and ketogenic diets.

Both strict keto dieters and those simply mindful of carbs can confidently enjoy cinnamon guilt-free. Creatively work it into everything from coffee, smoothies, nut butters and chia puddings to omelets, stir fries, muffins, and more to amplify flavor and nutrition without worrying about carb counts.

So does cinnamon contain carbs after all? Yes, but over 90% come from fiber, leaving the net carb impact extremely minimal. Sprinkle away and sweeten up your low-carb lifestyle with the warming, antioxidant-rich taste of cinnamon!

Hypeladies-Mom's Gallery

My name is Susanna and in addition to managing the hypeladies – Moms Gallery site; I am also a mother of 2 Children. I’ve been in a lot as a mom including money management, healthy lifestyle, different needs, parenting, 9 to 6 job, working from home, going for walks with my personal groups while raising my kids, world tour with families and much more. !!! I share all of My Experience to motivate all Moms to stay strong so that all succeed in life. Have A Nice Reading

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