Cinnamon calories come to 6 for 1 teaspoon (2.6 g) of the ground spice and 247 per 100 g. The number to notice is fiber. Of the 80.6 g of carbs in 100 g, 53.1 g is fiber, so most of what looks like carbohydrate on the label is fiber you mostly don't digest.
6kcal
1 teaspoon · 2 g, ground
5%protein
0.1 gProtein
2 gCarbs
0 gFat
How to burn off 6 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ground · per 2 g
Calories
6 kcal
Protein
0.1 g
Carbohydrate
2.1 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
0 mg
Potassium
11 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Cinnamon: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 teaspoon (2.6 g)
6
0.1 g
2.1 g
0 g
0 mg
0%
1 tablespoon (7.8 g)
19
0.3 g
6.3 g
0.1 g
1 mg
1%
100 g
247
4 g
80.6 g
1.2 g
10 mg
12%
3 × 1 teaspoon (2.6 g)
19
0.3 g
1 mg
5 × 1 teaspoon (2.6 g)
32
0.5 g
1 mg
A teaspoon is 6 calories, a tablespoon is 19
Nobody eats cinnamon by the bowl, so the real servings are spoon-sized. A level teaspoon weighs 2.6 g and gives 6 calories. A tablespoon weighs 7.8 g and gives 19. Both round to 0 or 1 percent of a 2,000-calorie daily value, which puts the spice in the same bracket as most dried herbs.
Heavy hands still don't move the total much. Two teaspoons, about 5 g, come to 13 calories. Three teaspoons, about 8 g, land at 19, the same as one tablespoon. Even 5 teaspoons, roughly 13 g and far more than most recipes call for, add only 32 calories.
The 247 calories per 100 g figure looks big next to those spoon numbers, but 100 g is a whole jar, not a serving. Use the per-100 g line to compare spices or to work out a big batch of spice rub. For a latte or a bowl of oats, the teaspoon row is the one that matters.
Carbs supply 92% of the calories, and most carbs are fiber
Cinnamon gets 92% of its calories from carbohydrate, 5% from protein and 3% from fat. Per 100 g that means 80.6 g of carbs, 4 g of protein and 1.2 g of fat, with just 0.3 g of saturated fat and 0 mg of cholesterol.
The carb line needs a second look. Of those 80.6 g, 53.1 g is fiber and only 2.2 g is sugar. Cinnamon is the bark of a tree, ground up, so the bulk of it is plant structure rather than starch or sugar. If you count net carbs, the usable share is much smaller than the total suggests.
At spoon scale the pattern holds. A teaspoon carries 2.1 g of carbs, 1.4 g of fiber and 0.1 g of sugar. A tablespoon carries 6.3 g of carbs, 4.1 g of fiber and 0.2 g of sugar. Protein stays at 0.1 g and 0.3 g, too little to count toward a protein target.
Fiber is the standout row, sodium barely registers
Gram for gram, cinnamon is one of the most fiber-dense foods in the pantry. The 53.1 g in 100 g is more than the 28 g daily value used on food labels. You will never eat that much, but the density explains why a tablespoon still delivers 4.1 g of fiber for 19 calories.
Sodium is close to nothing. Pure ground cinnamon has 10 mg per 100 g, 0 mg in a teaspoon and 1 mg in a tablespoon, which shows up as 0 percent of the 2,300 mg daily value. If you watch sodium, plain cinnamon is a way to add flavor without adding salt. Check the label on cinnamon sugar blends and spice mixes, though, since this page covers the plain spice only.
Potassium sits at 431 mg per 100 g. That reads well on paper, but at teaspoon portions it adds only a small amount next to the 4,700 mg daily value.
The calories come from what you sprinkle it on
Cinnamon is almost always a topping, so the thing under it decides the total. A teaspoon on oatmeal, yogurt, coffee or fruit adds 6 calories. Sugar, butter, syrup or creamer in the same dish can add many times that, and that is where portions deserve attention.
That makes cinnamon a useful swap. It brings sweetness to the nose with 0.1 g of sugar per teaspoon, so it can stand in for part of the sweetener in coffee or oats if you are trimming calories. Pair it with a protein source such as Greek yogurt or eggs in French toast if you want the meal to keep you full, since the spice itself contributes little protein.
For logging, enter the spice at the teaspoon level and log the base food separately, so the numbers stay honest. BodyPal can log a bowl of cinnamon oats from a photo, then you can adjust the spoon count.
How does cinnamon compare?
Here is how ground cinnamon stacks up against matcha powder, maple syrup and french vanilla coffee creamer, per 100 g and per usual serving.
Verdict: For flavoring coffee on the fewest calories, cinnamon beats french vanilla creamer, which costs 38 calories a tablespoon and carries 13.5 g of fat per 100 g, and it beats maple syrup, which has 260 calories and 0 g protein per 100 g. If you want a powder that adds protein, matcha's 33.3 g per 100 g is the better pick.
Cinnamon FAQs
How many calories are in a teaspoon of cinnamon?
About 6 calories in one teaspoon of ground cinnamon (2.6 g), and 19 in a tablespoon (7.8 g).
Is cinnamon good for weight loss?
A teaspoon adds about 6 calories and 1.4 g of fiber, so it adds flavor with very few calories.
Cinnamon vs matcha powder: which has more calories?
They are almost the same: ground cinnamon has 247 calories per 100 g and matcha powder 250.
How many carbs are in cinnamon?
A teaspoon has 2.1 g of carbs, of which 1.4 g is fiber. Per 100 g it has 80.6 g of carbs and 53.1 g of fiber.
How many calories are in a tablespoon of cinnamon?
A tablespoon of ground cinnamon (7.8 g) has 19 calories. It also gives 6.3 g of carbs, 4.1 g of fiber, 0.2 g of sugar and 0.1 g of fat, so it barely moves a daily total.
How much fiber is in cinnamon?
Ground cinnamon has 53.1 g of fiber per 100 g, more than the 28 g daily value. In real portions that is 1.4 g per teaspoon and 4.1 g per tablespoon.
Does cinnamon have sugar?
Very little. Ground cinnamon has 2.2 g of sugar per 100 g, which works out to 0.1 g in a teaspoon and 0.2 g in a tablespoon. Its sweet taste comes from aroma, not sugar.
How much sodium is in cinnamon?
Plain ground cinnamon has 10 mg of sodium per 100 g, 0 mg in a teaspoon and 1 mg in a tablespoon. That is 0 percent of the 2,300 mg daily value, so it seasons without salt.
