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

What is Cinnamon

Cinnamon is a spice that comes from the bark of trees in the Cinnamomum genus. It has been used for thousands of years, not just in food, but also for medicine. When you peel off the bark, it curls up into those familiar sticks, but it’s also ground into powder for easy use. The taste of cinnamon is warm, slightly sweet, and a little spicy, which makes it perfect for baking and adding flavor to things like oatmeal, coffee, and even savory dishes. There are two main types of cinnamon: Ceylon, which is often called “true cinnamon,” and Cassia, which is more common in stores. Cassia has a stronger flavor and is cheaper, while Ceylon has a milder taste and is considered healthier, though it’s harder to find and can be pricier. Besides just tasting good, cinnamon is packed with antioxidants and has been linked to several health benefits, like helping with blood sugar levels. Some people also use it for its fragrance, which can make a room smell cozy and warm.

Other Names of Cinnamon

Here are some other names and terms for cinnamon that you might come across:

1. Cinnamomum: This is the scientific name of the tree cinnamon comes from. There are different species of Cinnamomum, like Cinnamomum verum (true cinnamon) and Cinnamomum cassia (the more common variety).
2. Cassia: This is another type of cinnamon, often found in stores. Cassia is stronger in flavor and has a more pungent taste compared to true cinnamon. It’s also less expensive and more widely available.
3. True Cinnamon: This refers to Ceylon cinnamon, the original variety that comes from Sri Lanka. It’s more delicate in flavor and has a softer, more fragile texture than cassia.
4. Chinese Cinnamon: A term often used for Cassia, especially the variety that comes from China. It’s the cinnamon most commonly found in supermarkets.
5. Sri Lankan Cinnamon: Another name for Ceylon cinnamon, it’s often used to highlight its origin in Sri Lanka, which is known for producing high-quality cinnamon.
6. Korintje Cinnamon: This is a specific type of Cassia cinnamon grown in Indonesia. It’s commonly used in commercial cinnamon products in the U.S.

These names can be a little confusing, but they all refer to different types of cinnamon or the plant it comes from.

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

Here are some of the benefits of cinnamon that might surprise you:

1. Helps with Blood Sugar: Cinnamon has been shown to help lower blood sugar levels. It can make your body more sensitive to insulin, which is important for managing diabetes. This is one reason why people with type 2 diabetes sometimes use it to help control their sugar levels.
2. Rich in Antioxidants: Cinnamon is packed with antioxidants, which are like little fighters that help protect your cells from damage caused by free radicals. This can help reduce the risk of some diseases, like heart disease.
3. Anti-Inflammatory: It has natural anti-inflammatory properties, which means it can help reduce inflammation in the body. This is important for preventing chronic conditions like arthritis or heart disease.
4. Brain Health: Some studies have shown that cinnamon might help improve brain function. It can boost memory and focus, which is great for when you need to concentrate on a big project or exam.
5. Good for Heart Health: Cinnamon has been linked to a reduced risk of heart disease. It can lower bad cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL), helping to keep your heart in good shape.
6. Boosts Metabolism: Eating cinnamon can help speed up your metabolism, which means it might help with weight management. It can also help curb cravings, so you might not snack as much during the day.
7. Antibacterial and Antifungal: Cinnamon has antibacterial and antifungal properties, which makes it great for fighting infections. It’s sometimes used in natural remedies to treat colds and to improve oral health.
8. Improves Digestion: Cinnamon can help soothe your stomach and improve digestion. It can reduce bloating and gas, and some people use it to ease symptoms of indigestion.

So, cinnamon isn’t just a tasty spice—it comes with a lot of health benefits that can help in a lot of ways.

Varieties of Cinnamon

There are a few main types of cinnamon, and each one has its own unique flavor and qualities. Here’s a breakdown of the most common varieties:

1. Ceylon Cinnamon (True Cinnamon): This is often called “true cinnamon” because it’s the original variety. It comes from Sri Lanka and has a delicate, sweet flavor that’s much milder compared to other types. The bark is thinner and softer, so it can be broken into small pieces more easily. Ceylon cinnamon is considered the better option health-wise, as it contains less coumarin, a compound that could be harmful in large amounts.
2. Cassia Cinnamon: This is the most common type of cinnamon you’ll find in most grocery stores. It has a stronger, spicier flavor with a bit of bitterness to it. Cassia cinnamon comes from a different plant but is still in the same family. The bark is much thicker and harder than Ceylon, and the sticks are usually hollow. It’s cheaper and more widely available, but it’s also higher in coumarin, which some people try to avoid.
3. Saigon Cinnamon: This variety comes from Vietnam and is known for its strong, intense flavor. Saigon cinnamon is a type of Cassia but has a higher oil content, which makes it even more aromatic and flavorful. It’s usually very hot and spicy, so it’s perfect if you like cinnamon with a little more kick to it.
4. Korintje Cinnamon: This is another type of Cassia, grown mainly in Indonesia. It’s very popular in the U.S. because it’s widely available and cheaper than Ceylon. Korintje cinnamon has a rich, sweet flavor but still retains that strong, spicy bite that Cassia is known for.

Each of these cinnamons can be used in different ways depending on what kind of flavor you’re looking for.

What Does Cinnamon Taste Like

Cinnamon has a warm, sweet, and slightly spicy flavor that’s hard to compare to anything else. It’s not like the hot heat from chili peppers, but more of a gentle, earthy spiciness that makes your taste buds tingle. The sweetness comes across in a way that’s not overpowering, so it adds depth without making things too sugary. When you use it in cooking or baking, like in cinnamon rolls or apple pie, it adds a comforting, cozy feeling. It can also have a bit of a woodsy, almost citrus-like note, depending on the type of cinnamon you’re using. Overall, it’s a balanced flavor—spicy but sweet, and definitely something that makes you feel warm and content when you taste it.

How To Use Cinnamon

Here are some easy ways you can use cinnamon in your everyday cooking and baking:

1. In Baking: Cinnamon is a key ingredient in lots of baked goods like cinnamon rolls, apple pies, muffins, and cookies. You can sprinkle it into the dough or batter for a warm, comforting flavor. It’s great for adding to things like oatmeal cookies or even chocolate chip cookies for a little twist.
2. In Beverages: Cinnamon can really spice up your drinks. Try adding a cinnamon stick to your morning coffee or tea for a cozy touch. You can also stir it into hot chocolate or smoothies for some extra flavor. Some people even add it to warm milk for a soothing drink before bed.
3. Sprinkle on Breakfast: If you like your oatmeal or cereal, sprinkle a little cinnamon on top for added flavor. It’s also great on pancakes or waffles, especially when paired with a drizzle of honey or maple syrup. You could even mix it into yogurt or cottage cheese.
4. In Cooking: Cinnamon isn’t just for sweets—it can also be used in savory dishes. Try sprinkling it in stews, curries, or even chili for a warm, subtle spice. It pairs well with meats like chicken or lamb, and it’s often used in Middle Eastern or Indian dishes.
5. Homemade Cinnamon Sugar: You can make your own cinnamon sugar by mixing cinnamon with regular sugar. It’s perfect for sprinkling on toast, muffins, or even popcorn. It’s also great for dusting on top of desserts like doughnuts or churros.
6. In Smoothies: Add a dash of cinnamon to your fruit smoothies. It works especially well with banana, apple, or pear smoothies. It gives them a warm, cozy flavor that’s a little different from the usual fruit sweetness.
7. To Make a Spice Mix: You can mix cinnamon with other spices like nutmeg, cloves, or ginger to make your own spice blend. This is great for adding to baked goods, drinks, or even to season roasted vegetables.
8. In Desserts: Cinnamon pairs really well with fruits like apples, pears, and peaches. You can sprinkle it over roasted fruit, mix it into a fruit salad, or use it to flavor pies and crumbles. It also works well with chocolate, so try mixing it into chocolate desserts for a little extra warmth.

Cinnamon is super versatile, so don’t be afraid to experiment with it in different dishes. Whether you’re baking, cooking, or just looking to spice up your daily routine, cinnamon can add a lot of flavor with very little effort

Substitute for Cinnamon

If you’re out of cinnamon or just want to try something different, there are a few good substitutes that can give you a similar flavor. Here are some options to consider:

1. Nutmeg: Nutmeg is a great substitute for cinnamon because it has a warm, slightly sweet flavor, though it’s a little more intense. You don’t need as much nutmeg as you would cinnamon, so use it in smaller amounts. It works well in baking and desserts.
2. Allspice: Allspice has a flavor that’s similar to a mix of cinnamon, cloves, and nutmeg. It can be a good stand-in when you’re baking pies, cakes, or cookies. It’s a little spicier than cinnamon, but it can still give that warm, cozy taste.
3. Cloves: Cloves have a strong, spicy flavor, so they should be used carefully. If you like cinnamon’s warmth, cloves can mimic that in smaller amounts. They’re great for adding depth to dishes like pumpkin pie, stews, or spiced drinks.
4. Pumpkin Pie Spice: This is a pre-made blend of cinnamon, nutmeg, ginger, and cloves. If you’re in a pinch and don’t have cinnamon on its own, pumpkin pie spice can step in and give you a similar flavor profile. It works best in desserts like pies or cookies.
5. Cardamom: Cardamom has a sweet, spicy flavor that’s a little more floral and complex than cinnamon. It’s often used in Indian or Scandinavian baking and can be a good substitute when you want to mix things up in cakes, breads, or even coffee.
6. Ginger: Ground ginger has a warm, zesty kick, though it’s spicier than cinnamon. It’s a great substitute when you need that little bit of spice in cookies, cakes, or even savory dishes. Just remember, ginger is more pungent, so use less than you would cinnamon.
7. Anise: Anise has a licorice-like flavor that’s different from cinnamon, but it still has that warm, aromatic quality. It can work in some baked goods or even in spiced drinks, though it’s not as commonly used as cinnamon.
8. Cocoa Powder: If you’re looking to replace cinnamon in chocolate-based recipes, cocoa powder can be a good option. It has that rich, slightly bitter taste that works well with desserts like brownies or hot chocolate.

These substitutes won’t taste exactly like cinnamon, but they can bring similar warmth, spice, and sweetness to your recipes. When trying a substitute, just remember to adjust the quantity based on the flavor strength of the replacement.

Where to Buy Cinnamon

If you’re looking to buy cinnamon, there are plenty of places to get it, whether you prefer shopping in-store or online. Here are some common spots where you can find it:

1. Grocery Stores: The easiest place to find cinnamon is at your local grocery store. Most supermarkets carry ground cinnamon, and you’ll often find it in the spice aisle. You can also find cinnamon sticks, which are perfect for adding flavor to hot drinks or cooking. If you’re in a bigger store, they might even have different varieties like Ceylon cinnamon.
2. Specialty Spice Shops: If you want to try a higher-quality or more unique type of cinnamon, like Ceylon or Saigon cinnamon, specialty spice shops are a great place to look. These stores usually have a variety of spices from all over the world and often offer fresh, high-quality cinnamon.
3. Health Food Stores: Places like Whole Foods or other health food stores often carry a range of organic cinnamon options. You might also find cinnamon that’s been sourced sustainably or that comes in larger quantities for people who bake a lot.
4. Online Retailers: Shopping online is another convenient way to buy cinnamon. Websites like Amazon, iHerb, and Vitacost carry different types of cinnamon, including organic, Ceylon, and Saigon. Online shopping is great if you’re looking for something specific or hard to find in stores. Just be sure to check the reviews to make sure you’re getting a good product!
5. Farmers’ Markets: In some places, you can find cinnamon at local farmers’ markets. Vendors who sell spices or bulk foods might have cinnamon available, sometimes even in larger quantities at a good price. Plus, you can often talk to them directly about where it comes from and how fresh it is.
6. Big-Box Stores: Chains like Walmart and Target usually have cinnamon on their spice aisles. While the selection might not be as fancy, you’ll still find standard ground cinnamon and cinnamon sticks. It’s a convenient option if you’re just looking for something quick and easy.
7. Ethnic or International Markets: Depending on where you live, ethnic grocery stores (like Indian, Middle Eastern, or Latin markets) can be a goldmine for finding different types of cinnamon. These stores often carry cinnamon at better prices, and you may even discover new varieties that you wouldn’t find elsewhere.

No matter where you choose to buy it, cinnamon is usually easy to find and pretty affordable. Whether you want something simple for a recipe or a special variety to try, there’s a place for it.

How To Store Cinnamon

Storing cinnamon the right way can help keep its flavor fresh for a long time. Here’s how you can make sure it stays good for months (or even years):

1. Keep It in a Cool, Dry Place: Cinnamon, like many spices, is sensitive to temperature and moisture. Heat can break down its essential oils, which are responsible for its rich aroma and flavor. A kitchen drawer or pantry away from the stove, oven, or windows is perfect. Avoid places with fluctuating temperatures, like near a dishwasher or fridge, where moisture can also cause it to lose flavor or clump up. If cinnamon gets too warm or too damp, it can lose its strength quicker.
2. Use an Airtight Container: Exposure to air can cause cinnamon to lose its flavor over time, as oxygen will break down its oils. The best way to preserve its taste is to keep it in an airtight container. A good option is a glass jar with a tight-fitting lid, a resealable plastic bag with the air squeezed out, or a spice container with a secure top. If your cinnamon comes in a cardboard or plastic container, transferring it to something airtight can make a big difference in how long it stays fresh.
3. Avoid Sunlight: Cinnamon, especially ground cinnamon, is sensitive to light, which can degrade its flavor. Sunlight can cause the oils in the cinnamon to break down and make it taste stale or even bitter. That’s why it’s better to store cinnamon in a dark place, like a cupboard or drawer, where it’s not exposed to direct sunlight. Even fluorescent lighting in your kitchen can affect it, so storing it in a darker spot is always a good idea.
4. Whole Cinnamon Sticks vs. Ground Cinnamon: Cinnamon sticks last much longer than ground cinnamon because they are less exposed to air, and their oils stay locked inside the bark. Whole sticks can last up to 3-4 years if stored properly. Ground cinnamon, on the other hand, has a finer surface area that is exposed to more air, making it more prone to losing flavor after a year or two. If you want cinnamon to stay fresh longer, buying cinnamon sticks and grinding them as needed will preserve the flavor for a much longer period. A small spice grinder or mortar and pestle can easily do the job.
5. Label It: When you buy cinnamon, especially if you’re transferring it into a new container, it’s a good idea to label it with the date you purchased it. This way, you’ll know how long it’s been since you opened it, and you can keep track of when it’s time to replace it. If you’re like me and tend to forget, labeling your spices can help prevent using old cinnamon that’s lost its flavor. The best rule is to replace ground cinnamon after 1-2 years and cinnamon sticks after 3-4 years.
6. Don’t Store in the Fridge: While it might seem like a good idea to store spices in the fridge to keep them fresh, it’s actually not ideal for cinnamon. The humidity in a fridge can cause moisture to build up inside your spice container, which can lead to clumping or even mold in extreme cases. Storing cinnamon in the fridge is unnecessary because cinnamon doesn’t need to be kept at a cold temperature to maintain its flavor—it thrives best in room temperature conditions, as long as it’s kept away from heat and moisture.
7. Smell Check: Cinnamon is all about that warm, sweet, spicy aroma. Over time, cinnamon can lose its potency, especially ground cinnamon, which is more exposed to air. If you notice the cinnamon doesn’t have that strong, inviting scent when you open the container, it’s probably time to replace it. Fresh cinnamon should have a sharp, sweet-spicy fragrance. If it smells faint or musty, it’s a sign it’s no longer as fresh and might not give your food that same kick.
8. Freezing Cinnamon: If you have a large amount of cinnamon that you don’t use often, freezing it is another option. You can store cinnamon sticks or ground cinnamon in an airtight bag or container and freeze it to preserve its flavor for even longer. While freezing doesn’t work for all spices, cinnamon holds up well in the freezer. Just make sure to let it come back to room temperature before using it, especially if it’s ground, as condensation might form.

By following these steps, you can ensure that your cinnamon stays as fresh as possible for a long time, giving you that great flavor and aroma every time you use it.

Frequently Asked Questions (FAQs)