Cinnamon 101: Nutrition, Benefits, How To Use, Buy, Store | Cinnamon: A Complete Guide

What is Cinnamon

Cinnamon is a spice made from the inner bark of certain trees in the Cinnamomum family. It’s that special ingredient that gives your apple pie or morning oatmeal its warm, sweet flavor and lovely smell.

I’ll never forget the winter mornings when my mom would make cinnamon toast for breakfast. The sweet and spicy aroma would fill our kitchen, making the cold mornings feel cozy and warm. It’s amazing how a pinch of cinnamon can make such a difference in a dish and bring back so many cherished memories.

Other Names of Cinnamon

Cinnamon is known by various names depending on the region and the specific type of cinnamon. Here are some alternative names for cinnamon:

1. Cassia: In many places, especially in the United States, the term “cassia” is often used to refer to a type of cinnamon, particularly Cinnamomum cassia. Cassia tends to have a stronger and bolder flavor than Ceylon cinnamon.
2. Ceylon Cinnamon: Also known as “true cinnamon,” Ceylon cinnamon (Cinnamomum verum or Cinnamomum zeylanicum) is a type of cinnamon primarily produced in Sri Lanka. It is often considered to be of higher quality and has a milder, sweeter taste compared to cassia.
3. Chinese Cinnamon: Another term for cassia, especially when referring to the variety commonly used in Chinese cuisine.
4. Saigon Cinnamon: This term is often used to describe a type of cassia with a strong and spicy flavor, typically sourced from Vietnam.
5. Indonesian Cinnamon: Refers to cassia varieties that are grown in Indonesia.
6. Korintje Cinnamon: A specific type of cassia from Indonesia, known for its reddish-brown color and strong flavor.
7. Padang Cassia: Another name for a type of cassia cinnamon produced in Indonesia.
8. Sweet Wood: An old-fashioned name for cinnamon.

It’s important to note that while “cinnamon” is a general term, there are different species and varieties, each with its unique flavor profile, appearance, and origin. The two main types are Ceylon cinnamon (Cinnamomum verum) and cassia cinnamon (Cinnamomum cassia or Cinnamomum aromaticum).

Nutritional Value of Cinnamon

The nutritional value of cinnamon is based on ground cinnamon powder. Keep in mind that the actual nutrient content can vary based on factors like the specific type of cinnamon and its source. Here’s a general overview of the nutritional content of one tablespoon (approximately 7 grams) of ground cinnamon:

Nutrient	Amount per 1 tablespoon (7g)
Calories	19
Total Fat	0.1g
Cholesterol	0mg
Sodium	0.6mg
Total Carbohydrates	6.3g
Dietary Fiber	4.1g
Sugars	0.2g
Protein	0.3g
Vitamin A	1.5µg (micrograms)
Vitamin C	0.3mg
Calcium	77.7mg
Iron	1.4mg
Vitamin K	1.7µg

These values are approximate and can vary based on the specific brand or type of cinnamon. While cinnamon is often used in small amounts, incorporating it into your diet can contribute some essential nutrients and antioxidants. Keep in mind that these values are for the ground spice and not for cinnamon supplements, which may have different nutritional profiles.

Benefits of Cinnamon

Cinnamon is more than just a tasty spice; it’s also believed to offer several health benefits. While it’s worth mentioning that ongoing research is exploring these potential benefits and individual experiences may vary, here are some of the commonly touted advantages:

Powerful Antioxidants: Cinnamon is packed with antioxidants that can help shield our bodies from damage caused by free radicals.

Natural Anti-Inflammatory: I’ve heard that cinnamon has anti-inflammatory properties, which might help reduce inflammation in our bodies. This is significant because chronic inflammation is associated with various health issues.

Blood Sugar Balance: I’ve read that cinnamon could help improve insulin sensitivity, which might help manage blood sugar levels. This could be especially helpful for people with insulin resistance or type 2 diabetes.

Heart-Friendly: Some sources suggest that cinnamon can support heart health by potentially lowering blood pressure and reducing cholesterol.

Natural Germ Fighter: Cinnamon has antimicrobial properties that could help combat bacterial and fungal infections.

Brain Boost: There’s some interesting research suggesting that cinnamon might have neuroprotective effects, which could potentially lower the risk of neurodegenerative diseases.

Possible Anti-Cancer Qualities: While it’s still early days, some studies have shown promising results in animals and labs, hinting at cinnamon’s potential anticancer properties. But we definitely need more research to understand its impact on humans.

Sharper Mind: I’ve come across some evidence suggesting that cinnamon might enhance cognitive functions like memory and attention.

Weight Watcher’s Friend: Cinnamon might even help with weight management by influencing metabolism and appetite.

It’s important to enjoy cinnamon as part of a balanced diet and not to go overboard. While adding cinnamon to your dishes can provide some health perks, it’s not a magic fix, and a holistic healthy lifestyle is essential for well-being. If you have specific health worries or conditions, it’s always a good idea to chat with a healthcare professional for personalized advice.

Varieties of Cinnamon

There are several varieties of cinnamon, and they are primarily categorized into two main types: Ceylon cinnamon (Cinnamomum verum) and cassia cinnamon (Cinnamomum cassia or Cinnamomum aromaticum). Here are more details about each type and some specific varieties within these categories:

1. Ceylon Cinnamon (Cinnamomum verum):
   • Also known as “true cinnamon.”
   • Primarily cultivated in Sri Lanka.
   • Considered to have a milder, sweeter flavor compared to cassia.
   • Light brown in color and has a delicate texture.
   • Contains lower levels of coumarin, a compound that can be harmful in high doses.
2. Cassia Cinnamon (Cinnamomum cassia or Cinnamomum aromaticum):
   • Cassia cinnamon is more commonly found in the market.
   • Stronger and bolder flavor compared to Ceylon cinnamon.
   • Typically less expensive than Ceylon cinnamon.
   • Comes from various regions, including China, Indonesia, and Vietnam.
   • Can have different varieties and names based on its origin.
3. Chinese Cinnamon (Cinnamomum cassia):
   • A specific variety of cassia commonly used in Chinese cuisine.
4. Saigon Cinnamon (Cinnamomum loureiroi):
   • Often used to refer to a specific type of cassia with a strong and spicy flavor.
   • Mainly sourced from Vietnam.
5. Indonesian Cinnamon (Cinnamomum burmannii):
   • Refers to cassia varieties grown in Indonesia.
   • Includes specific varieties such as Padang cassia.
6. Korintje Cinnamon (Cinnamomum burmannii):
   • A specific type of cassia from Indonesia, known for its reddish-brown color and strong flavor.
7. Vietnamese Cinnamon (Cinnamomum cassia):
   • Another name for cassia, particularly when sourced from Vietnam.

It’s important to be aware of the type of cinnamon you are using, especially if you have specific preferences for flavor or if you are concerned about coumarin levels. While both types of cinnamon have potential health benefits, Ceylon cinnamon is often recommended for those who consume cinnamon regularly due to its lower coumarin content.

What Does Cinnamon Taste Like

Cinnamon has a warm and sweet taste with a hint of spiciness. It’s like a cozy hug for your taste buds! When you sprinkle it on food, it gives off a comforting aroma that reminds many people of holiday treats and baked goodies.

The strength of the flavor can vary, though. For instance, Ceylon cinnamon is milder and sweeter, while Cassia cinnamon has a stronger, more pungent taste. Whether it’s in a dessert or a savory dish, cinnamon adds a special and aromatic flavor that many people love.

How To Use Cinnamon

Cinnamon is a versatile spice that can be used in various culinary applications, both in sweet and savory dishes. Here are some ways to use cinnamon:

1. Baking:
   • Add cinnamon to your favorite baked goods, such as cookies, muffins, cakes, and bread.
   • Mix cinnamon into the batter for pancakes or waffles for a warm and spicy flavor.
2. Hot Beverages:
   • Sprinkle cinnamon on top of your morning coffee or tea.
   • Stir cinnamon into hot chocolate or warm milk for a cozy and flavorful drink.
3. Oatmeal and Cereal:
   • Mix cinnamon into your morning oatmeal or cereal for added flavor.
   • Sprinkle cinnamon on top of yogurt or cottage cheese.
4. Fruit Dishes:
   • Enhance the flavor of fruit salads by adding a sprinkle of cinnamon.
   • Bake apples or pears with cinnamon for a simple and delicious dessert.
5. Spice Blends:
   • Include cinnamon in spice blends for savory dishes, such as curries, stews, and tagines.
   • Experiment with cinnamon in homemade rubs for meat or poultry.
6. Rice and Grains:
   • Add cinnamon to rice dishes for a warm and aromatic touch.
   • Mix cinnamon into quinoa or couscous for added flavor.
7. Smoothies:
   • Blend cinnamon into your favorite smoothies for a unique and warming element.
   • Consider combining cinnamon with fruits like banana and apple.
8. Sauces and Marinades:
   • Include cinnamon in sweet and savory sauces, such as barbecue sauce or glazes for meats.
   • Use cinnamon in marinades for chicken.
9. Middle Eastern and Indian Cuisine:
   • Cinnamon is a common spice in Middle Eastern and Indian cuisines. Use it in dishes like biryani, chai tea, and masala recipes.
10. DIY Spice Mix:
    • Create your own cinnamon-sugar mix to sprinkle on toast, pancakes, or French toast.
    • Make a homemade cinnamon spice blend for general use in cooking and baking.

When using cinnamon, it’s essential to start with a small amount, as it has a strong flavor, and a little can go a long way. Additionally, consider the type of cinnamon you are using (Ceylon or cassia) and adjust quantities based on your taste preferences.

Substitute for Cinnamon

If you’re looking for a substitute for cinnamon in a recipe, it’s important to consider the specific flavor profile you’re aiming for. Cinnamon has a warm, sweet, and slightly spicy taste, and while there’s no exact match, you can try one of the following alternatives depending on the dish:

1. Nutmeg:
   • Nutmeg has a warm and slightly sweet flavor. Use it in moderation, as it has a strong taste.
2. Allspice:
   • Allspice is a spice that has a flavor reminiscent of a blend of cinnamon, cloves, and nutmeg. It can work well in both sweet and savory dishes.
3. Cloves:
   • Cloves have a strong, sweet, and spicy flavor. Use sparingly, as they can be overpowering.
4. Cardamom:
   • Cardamom has a unique, aromatic, and slightly sweet taste. It can work well in both sweet and savory dishes.
5. Ginger:
   • Ground ginger can add warmth and a hint of spiciness. It’s more pungent than cinnamon, so use it in smaller amounts.
6. Vanilla Extract:
   • While not a spice, vanilla extract can add sweetness and depth to certain recipes. It’s not a direct replacement for cinnamon, but it can complement the flavors in some dishes.
7. Pumpkin Pie Spice:
   • If you have pumpkin pie spice on hand, it often contains a blend of cinnamon, nutmeg, ginger, and cloves, making it a suitable substitute in certain recipes.

Remember to adjust the quantities based on the strength of the substitute and your personal taste preferences. Keep in mind that the specific flavor of the substitute might alter the overall taste of the dish, so it’s a good idea to start with a smaller amount and taste as you go.

Where to Buy Cinnamon

You can buy cinnamon from various sources, including grocery stores, specialty spice shops, and online retailers. Here are some common places where you can purchase cinnamon:

1. Local Grocery Stores:
   • Most grocery stores carry ground cinnamon in the spice aisle. Look for it in the baking section or the aisle where other spices and herbs are displayed.
2. Supermarkets:
   • Larger supermarkets or superstores often have a wide selection of spices, including ground cinnamon. Some stores may also carry cinnamon sticks.
3. Specialty Spice Shops:
   • Specialty spice shops or gourmet food stores may offer a higher quality and a wider variety of cinnamon options. These shops often provide bulk spices as well.
4. Health Food Stores:
   • Health food stores and natural food markets may carry organic or specialty varieties of cinnamon, such as Ceylon cinnamon.
5. Farmers’ Markets:
   • Some farmers’ markets or local food markets may have vendors selling spices, including cinnamon. This can be an opportunity to find unique or locally sourced varieties.
6. Online Retailers:
   • Numerous online retailers, such as Amazon, Walmart, and specialty spice websites, offer a wide range of cinnamon products. This can be convenient for purchasing in bulk or finding specific types of cinnamon.
7. International Grocery Stores:
   • Stores that specialize in international or ethnic foods may carry different types of cinnamon, especially cassia varieties used in various cuisines.
8. Bulk Food Stores:
   • Bulk food stores or co-ops often allow you to purchase spices in the quantity you need. This can be a cost-effective option, especially if you use cinnamon frequently.

When buying cinnamon, consider the type of cinnamon you want (Ceylon or cassia) and whether you prefer ground cinnamon or cinnamon sticks. Check the packaging for freshness, and if possible, choose reputable brands or sources known for quality spices.

How To Store Cinnamon

Proper storage of cinnamon is essential to maintain its flavor and aroma over time. Here are some tips on how to store cinnamon, whether it’s in the form of sticks or ground:

1. Airtight Container:
   • For both cinnamon sticks and ground cinnamon, store them in airtight containers. This helps prevent exposure to air, which can cause the spice to lose its flavor and aroma.
2. Cool, Dark Place:
   • Store cinnamon in a cool, dark place away from direct sunlight. Exposure to light and heat can degrade the quality of the spice.
3. Avoid Moisture:
   • Keep cinnamon away from moisture. Moisture can cause the spice to clump and may lead to mold growth. Choose a storage location that is dry.
4. Cinnamon Sticks:
   • If you have cinnamon sticks, store them in an airtight container. You can also place them in a cool, dark place or in the refrigerator to extend their shelf life.
5. Ground Cinnamon:
   • Ground cinnamon has a larger surface area exposed to air, making it more susceptible to losing flavor. Store ground cinnamon in a tightly sealed container in a cool, dark place.
6. Refrigeration or Freezing (Optional):
   • While not strictly necessary, you can store cinnamon, especially ground cinnamon, in the refrigerator or freezer to prolong its shelf life. Just ensure that it’s sealed in an airtight container to prevent moisture absorption and potential contamination from other odors in the fridge or freezer.
7. Labeling and Date:
   • If you buy cinnamon in bulk or transfer it to a different container, label it with the type of cinnamon (Ceylon or cassia) and the date of purchase. This helps you keep track of freshness.
8. Check for Freshness:
   • Periodically check the aroma and flavor of your stored cinnamon. If it has lost its potency, it might be time to replace it.

By following these storage guidelines, you can help ensure that your cinnamon remains flavorful and aromatic for an extended period. Ground cinnamon generally has a shelf life of about 2-3 years, while cinnamon sticks can last longer if stored properly.

Frequently Asked Questions (FAQs)