Cinnamon: Flavor, Cooking Use and Health Facts
Cinnamon is sweet, warm and woody and used in baking, curries and drinks; blood sugar research is mixed, and cassia cinnamon has a coumarin limit.
Content last updated . This page has not been medically reviewed.
In the kitchen at a glance
Flavor:SweetWarm / woodyHot / pungent
Aroma: Warm, sweet and woody, with a gentle spicy bite.
Used in: baking, desserts, curries, tea and drinks, rice and grains
Usual amount in food: About 1 teaspoon (2.6 g) of ground cinnamon is the USDA household measure; we found no source that sets a usual recipe amount.
What it is
Cinnamon is the dried inner bark of trees in the genus Cinnamomum. [1][2] "True" or Ceylon cinnamon is Cinnamomum verum, grown mainly in Sri Lanka. [1] Most cinnamon sold commercially is cassia, from several related species grown in southeastern Asia. [1][2] NCCIH names the main cassia species as C. aromaticum, also called C. cassia, and says labels often do not say which kind is inside. [1] Only the thin inner bark is used. It curls into rolls, called quills, as it dries. [2]Flavor and aroma
Cinnamon tastes sweet and warm, with a little bite. Cinnamaldehyde, the main compound in the bark's oil, gives the typical taste and smell. [2] Ceylon is milder, more delicate and more aromatic, and it loses much of its flavor when cooked. Cassia is stronger and spicier and holds up well in baking. [2] The compound breaks down with heat, humidity and age, and the bark darkens as it oxidizes. [2] It pairs well with apple, chocolate, honey and milk-based sweets. [2]How it is used in cooking
Both forms are sold as sticks (quills) and as ground powder. Ceylon is soft and crumbly and grinds easily at home. Cassia is thicker, harder and darker. [2]- Baking and desserts: cereals, toast, fruit (especially apples), cinnamon sugar, and holiday drinks such as eggnog and mulled wine. [2]
- Mexican cooking: added to chocolate. [2]
- Savory dishes: Persian soups and sweets, Portuguese and Turkish sweet and savory dishes, Jewish stews and honey cakes, chicken and lamb dishes, and pickling. [2]
- Malay cooking: one of the "four sibling spices" with clove, star anise and cardamom. [2]
The sources we read do not say when to add it, whether to toast it, or what to use instead, so we give no rules here. The same source says Ceylon and cassia differ in strength, so a swap changes the dish. [2]
Normal food amounts
| Measure | Grams | Source |
|---|---|---|
| 1 teaspoon, ground | 2.6 g | USDA [11] |
| 1 tablespoon, ground | 7.8 g | USDA [11] |
| Typical recipe amount | Not found | We opened no source that states one |
What one teaspoon (2.6 g) of ground cinnamon provides, calculated from USDA values per 100 g:
| Nutrient | One teaspoon |
|---|---|
| Energy | about 6 kcal |
| Fiber | about 1.4 g |
| Calcium | about 26 mg |
| Manganese | about 0.5 mg |
| Iron | about 0.2 mg |
| Potassium | about 11 mg |
The USDA SR Legacy data are from 2018, do not say which species was tested, and real products vary. [11] We did not compare these numbers with official daily values, so we do not call cinnamon a "good source" of anything. A pinch is mostly flavor.
Buying, storing and preparing
- Forms: sticks (quills), quillings and chips, and ground powder. Ceylon quills are made of many thin layers; cassia is one thick, hard piece. [2]
- Mix-ups: Ceylon can be mixed with cassia and sold as true cinnamon. One analysis found some market samples with far more coumarin than authentic Ceylon bark. [2] The label may not tell you which species you have. [1]
- Starch test: a drop of iodine turns powder with cassia deep blue; pure Ceylon changes little. [2]
- Lead: in 2023 and 2024, FDA found lead chromate in cinnamon from one manufacturer in Ecuador, used in applesauce pouches. FDA's leading idea is that it was added on purpose to add weight and color. [9]
- Storing and shelf life: the sources we read give no shelf life. Because heat, humidity and age change the main flavor compound, a cool, dry place is sensible. [2]
Health: what research says
Eating cinnamon as a spice is very different from taking concentrated cinnamon products.Food amounts vs supplements
| In normal cooking | In supplements and extracts | |
|---|---|---|
| Typical amount | About 2.6 g per teaspoon (USDA); no usual recipe amount found [11] | Capsules and extracts; trials used 30 to 120 days of supplement [5] |
| What studies mostly used | Almost no studies of cinnamon sprinkled on food were found | Capsules, powders and extracts, mostly in adults with type 2 diabetes [5][6] |
| What we can say about benefit | NCCIH says research does not clearly support cinnamon for any health condition [1] | Some trials lower blood sugar markers, but results vary and species are often unreported [1][5] |
| Main safety limit | Coumarin in cassia; digestive upset or allergy in larger amounts [3][1] | Cassia capsules may exceed the coumarin limit at the label dose [3] |
What the evidence shows
| Use | What the sources found | Strength of evidence | Form and population |
|---|---|---|---|
| Blood sugar in type 2 diabetes | A 2025 pooling of 28 trials (3,054 adults, 30 to 120 days) found lower fasting and after-meal glucose and HbA1c. [5] A 2024 pooling of 24 trials also found lower fasting glucose and HbA1c. [6] NCCIH says it is unclear whether supplements help. [1] | Mixed | Supplements, mostly capsules; adults with type 2 diabetes [5][6] |
| Blood fats | The 2025 analysis linked capsules to lower total cholesterol, LDL and triglycerides. [5] | Promising but limited | Capsules; adults with type 2 diabetes [5] |
| Weight loss | NCCIH says it is unclear whether supplements help. [1] | Insufficient evidence | Supplements [1] |
| Hay fever | Preliminary work on a nasal spray of Ceylon extract; more reliable evidence needed. [1] | Insufficient evidence | Nasal spray, not food [1] |
| Mosquito repellent | NCCIH says it is unclear whether cassia on skin works. [1] | Insufficient evidence | Applied to skin [1] |
| Any use of cinnamon sprinkled on food | No study found | Insufficient evidence | Food amounts |
For supplement forms, trials and interactions in depth, see the full herb guide: Cinnamon.
Official statements
- BfR (Germany), 2012: tolerable coumarin intake 0.1 mg per kg of body weight per day, same as EFSA's value. [3] A 2010 BfR paper derived the same value from human data. [4]
- NCCIH (US), 2024: likely safe in food amounts; research does not clearly support any health use. [1]
- EMA (EU): an herbal monograph exists for Ceylon cinnamon bark in gastrointestinal disorders; the page we opened gives no wording. [10]
- FDA (US), 2024: lead chromate found in cinnamon; likely deliberate adulteration. [9]
- LactMed (US): lists Ceylon as the form FDA considers generally recognized as safe for flavoring. [8]
Related pages
Health connections for Cinnamon
What research links to this spice, and how strong the evidence is. Most studies use concentrated extracts or doses far above what you eat; each card says which.
Blood sugar markers in type 2 diabetes
Preliminary or mixedPooled trials of cinnamon supplements in adults with type 2 diabetes report lower fasting glucose and HbA1c, but results vary and NCCIH calls the question unclear.
Supplements: Supplement finding only; species often unreported; no study of food amounts found. It does not replace diabetes care.
Blood fats (cholesterol, triglycerides)
Preliminary or mixedThe 2025 pooled analysis linked cinnamon capsules to lower total cholesterol, LDL and triglycerides in adults with type 2 diabetes.
Supplements: Capsule finding in people with type 2 diabetes; not shown for food amounts.
Weight loss
Not enough evidenceNCCIH says it is unclear whether cinnamon supplements help weight loss.
Supplements: Supplements; unclear.
Hay fever (Ceylon extract nasal spray)
Preliminary or mixedPreliminary research suggests a nasal spray of Ceylon extract might help; NCCIH says more reliable evidence is needed.
Supplements: Applies to a nasal spray only.
Mosquito repellent (cassia on skin)
Not enough evidenceNCCIH says it is unclear whether cassia on the skin repels mosquitoes.
Supplements: Topical use only.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (1)
- Blood Sugar BalancePreliminary or mixed
Pooled trials of cinnamon supplements in type 2 diabetes report lower glucose markers, but results vary and NCCIH calls it unclear. This is not about spice amounts.
Body systems (5)
- Blood Sugar SupportPreliminary or mixed
Supplement trials in type 2 diabetes show lower blood sugar markers; evidence is mixed.
- Hepatic / Liver SystemDocumented risk
Cassia coumarin has been linked to liver effects in sensitive people.
- Liver & DetoxDocumented risk
Cassia coumarin has been linked to liver effects in sensitive people.
- Digestive SystemDocumented risk
Digestive upset is among the most common side effects of larger amounts.
- Integumentary SystemDocumented risk
Skin contact with oil or powder may irritate.
Body parts (3)
Functional actions (1)
- Blood Sugar RegulationPreliminary or mixed
Pooled supplement trials report lower glucose markers; mixed and not shown for food amounts.
Root causes (3)
- Blood Sugar ImbalancePreliminary or mixed
Studied as an add-on in type 2 diabetes with mixed results.
- Heavy Metal ExposureDocumented risk
FDA found lead chromate in cinnamon from one manufacturer, likely added deliberately.
- Medication Side EffectsDocumented risk
NCCIH notes theoretical interactions with an anticancer drug and nicotine; ask about diabetes medicine because supplements lowered glucose markers in trials.
Biomarkers (4)
- Blood GlucosePreliminary or mixed
Pooled trials report lower fasting glucose with supplements; results vary.
- HbA1cPreliminary or mixed
Pooled trials report lower HbA1c with supplements; mixed.
- LDL CholesterolPreliminary or mixed
Capsules were linked to lower LDL in one 2025 meta-analysis abstract; not read in full.
- TriglyceridesPreliminary or mixed
Capsules were linked to lower triglycerides in one 2025 meta-analysis abstract; not read in full.
Conditions & symptoms (5)
- Injury of LiverDocumented risk
Coumarin in cassia has been linked to liver effects in sensitive people; BfR sets a tolerable intake.
- Type 2 Diabetes Mellitus Without ComplicationPreliminary or mixed
Pooled trials of cinnamon supplements report lower glucose markers; NCCIH says it is unclear and it does not replace diabetes care.
- Contact DermatitisDocumented risk
Cinnamon oil or powder on skin may cause irritation or contact dermatitis.
- Hay FeverPreliminary or mixed
Preliminary research on a Ceylon extract nasal spray; more reliable evidence needed.
- Lead PoisoningDocumented risk
FDA found lead chromate in cinnamon from one manufacturer, used in applesauce pouches, likely added deliberately.
Documented risks and interactions (7)
- Coumarin in cassia and the liver. Cassia contains coumarin, linked to liver effects in some sensitive people. BfR sets a tolerable intake of 0.1 mg per kg of body weight per day; about 2 g of average cassia reaches it for a 60 kg adult and about 0.5 g for a 15 kg child.
- Digestive upset and allergic reactions. A review of adverse events found digestive problems and allergic reactions most common, mostly mild and self-limiting, with problems tied to higher doses or longer use.
- Skin irritation. Cinnamon oil or powder on the skin may cause irritation or contact dermatitis.
- Pregnancy and breastfeeding. Food amounts of both types seem safe in some studies; larger amounts of Ceylon are considered unsafe in pregnancy. Safety of larger amounts while breastfeeding is unclear, and LactMed found no data.
- Possible medicine interactions. NCCIH says some components might, in theory, interact with an anticancer drug or with nicotine.
- Lead chromate adulteration in some ground cinnamon. FDA found lead chromate in cinnamon from one Ecuador manufacturer used in applesauce pouches and judged the addition likely deliberate.
- Species mix-up on labels. Products often do not say which species or plant part was used, and some Ceylon is mixed with cassia.
Frequently asked questions
Is cinnamon sweet?
It tastes sweet and warm, with a little bite. Ceylon is milder and more delicate; cassia is stronger. [2]
How much is normal?
USDA lists 2.6 g per teaspoon of ground cinnamon. [11] We found no source for a usual recipe amount. BfR says about 2 g of average cassia reaches the coumarin limit for a 60 kg adult. [3]
Is it safe in pregnancy?
NCCIH says studies suggest food amounts of both types are safe, and larger amounts of Ceylon are considered unsafe. [1] Ask your midwife or doctor.
Can I take it with medicines?
In food amounts, the sources we read name no problems. NCCIH mentions a theoretical link to an anticancer drug and to nicotine. [1] If you take diabetes medicine, ask about supplements. [5]
Is Ceylon better than cassia?
For daily heavy use, BfR advises Ceylon because it has far less coumarin. [3] Cassia is stronger in flavor. [2]
Does it lower blood sugar?
Pooled trials of supplements report lower blood sugar markers, but results vary and NCCIH calls the question unclear. [5][1] It is not a treatment.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety note at a glance
Safety in more detail
- Medicines: NCCIH says some components could, in theory, interact with an anticancer drug or with nicotine. [1] It does not name diabetes medicines. Because supplements lower blood sugar markers in trials, ask a pharmacist if you take diabetes medicine. [5]
- Pregnancy: NCCIH says studies suggest both types are safe in food amounts, and larger amounts of Ceylon are considered unsafe. [1]
- Breastfeeding: NCCIH says it is unclear whether larger amounts of either type are safe. [1] LactMed found no data on nursing mothers or infants. [8]
- Children: BfR counts a 15 kg child as reaching the coumarin limit with about 0.5 g of average cassia; twice-weekly rice pudding with 0.5 g was about 29% of the limit. [3]
- Allergy: a review of adverse events found allergic reactions among the most common problems, mostly mild. [7] Oil or powder on the skin may cause irritation or contact dermatitis. [1]
- Liver and kidney: cassia has coumarin, linked to liver effects in some sensitive people. [1][4] NCCIH says long use may matter for people with liver disease. [1] The sources we read do not describe kidney problems.
- Surgery: the sources we read do not describe a surgery warning. Tell the surgical team about any supplement.
- Quality and contamination: coumarin varies widely among cassia products. [1] Lead chromate was found in cinnamon from one Ecuador manufacturer. [9]
- Amounts that cause trouble: BfR gives 0.1 mg coumarin per kg body weight per day as the tolerable intake, and an average of about 3 g coumarin per kg of cassia, highest measured 10 g per kg. [3] Slight overshoot for one to two weeks is not seen as a risk; very large amounts over a long time are. [3] BfR says people who use a lot at home should choose Ceylon, and that cassia supplements taken at label dose may pass the limit. [3] The "cinnamon challenge" (swallowing dry powder) can cause serious harm. [1] The adverse-events review found problems mostly with higher doses or longer use. [7]
One level teaspoon of ground cassia (2.6 g) is a little more than BfR's 2 g figure for a 60 kg adult. That is our arithmetic, not BfR's advice. [3][11]
References
- NCCIH (US) — Cinnamon. https://www.nccih.nih.gov/health/cinnamon (accessed 2026-10-24)
- Wikipedia — Cinnamon (cites Britannica, FAO, EFSA and BfR sources). https://en.wikipedia.org/wiki/Cinnamon (accessed 2026-10-24)
- BfR (Germany) — FAQ on coumarin in cinnamon and other foods, 2012. https://www.bfr.bund.de/en/frequentlyaskedquestionsoncoumarinincinnamonandother_foods-8487.html (accessed 2026-10-24)
- Abraham K et al. — Toxicology and risk assessment of coumarin: focus on human data. Mol Nutr Food Res 2010; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/20024932/ (accessed 2026-10-24)
- Effects of cinnamon supplementation on metabolic biomarkers in individuals with type 2 diabetes: a systematic review and meta-analysis. Nutr Rev 2025; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/38917435/ (accessed 2026-10-24)
- The effect of cinnamon supplementation on glycemic control in patients with type 2 diabetes mellitus: an updated systematic review and dose-response meta-analysis. Phytother Res 2024; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/37818728/ (accessed 2026-10-24)
- Hajimonfarednejad M et al. — Cinnamon: a systematic review of adverse events. Clin Nutr 2019; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/29661513/ (accessed 2026-10-24)
- LactMed, NIH (US) — Cinnamon; read via Europe PMC record. https://pubmed.ncbi.nlm.nih.gov/40986675/ (accessed 2026-10-24)
- FDA (US) — Investigation of elevated lead and chromium levels in cinnamon applesauce pouches. http://www.fda.gov/food/outbreaks-foodborne-illness/investigation-elevated-lead-chromium-levels-cinnamon-applesauce-pouches-november-2023 (accessed 2026-10-24)
- EMA (EU) — Cinnamomi cortex, herbal medicinal product page. https://www.ema.europa.eu/en/medicines/herbal/cinnamomi-cortex (accessed 2026-10-24)
- USDA FoodData Central, SR Legacy (April 2018) — Spices, cinnamon, ground (fdc_id 171320), per-100 g values and household portions from the site's USDA data file.