Seasonings and extras
Cinnamon
Nutrition facts
Serving: 1 tsp (2.6 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Protein | 0.1 g | |
| Carbs | 2.1 g | |
| Fibre | 1.4 g | 5 % |
| Sugars | 0.1 g | 0 % |
| Fat | 0 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 0 mg | 0 % |
| Manganese | 0 mg | 20 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Two cinnamons share the same name on the label: cassia (the common grocery kind) and Ceylon cinnamon. Cassia contains a lot of coumarin, a substance for which EFSA set a tolerable daily intake (0.1 mg per kg of body weight) because of its effects on the liver in sensitive people; Ceylon cinnamon contains very little.
- One teaspoon of cassia a day can reach or exceed that tolerable intake in an adult; a pinch now and then does not raise the issue. If the container does not say “Ceylon” or Cinnamomum verum, it is most likely cassia.
Preparation
As sticks, Ceylon cinnamon is made of thin, brittle rolled layers; cassia is a thick, hard bark in a single curl. Coumarin survives cooking: it is there as much in a cookie as in oatmeal.
To mention to a professional
- If you have liver disease or take a medication that taxes the liver, mention a daily intake of cassia cinnamon to your professional.
- The coumarin in cinnamon is not an anticoagulant (synthetic derivatives such as warfarin are); the documented concern with cassia is the liver.
Sources
- Spices, cinnamon, ground
- USDA FoodData Central, SR Legacy (Spices, cinnamon, ground)
- EFSA, 2008 (scientific opinion on coumarin in flavourings and food, tolerable daily intake)
- Bundesinstitut für Risikobewertung (BfR), 2012 (questions and answers on coumarin in cinnamon)
- Leach and Kumar, 2012 (Cochrane, cinnamon and diabetes)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.