Do Cinnamon Sticks Have Any Calories? The Full Nutrition Facts

November 13, 2025 •

3 min read

According to the USDA, a small 2.6g serving of cinnamon stick provides about 6.42 calories, a negligible amount that most people will not count toward their daily intake. This confirms that cinnamon sticks do have some calories, but the quantity is so low it's virtually inconsequential when used for flavoring drinks and dishes.

Quick Summary

Cinnamon sticks contain a minimal number of calories, with the amount being so low it is insignificant for most diets. The primary purpose is adding flavor and aroma rather than providing nutritional energy. Calorie content can vary slightly between Ceylon and Cassia varieties, but remains very low overall.

Key Points

Minimal Calorie Count: Cinnamon sticks do have calories, but the amount is so minimal (often rounded to zero per serving) that they are considered a negligible source of calories for dietary purposes.
Not Consumed Whole: The calories are insignificant because the sticks are primarily used for infusing flavor into liquids and dishes and are not eaten whole.
Different Types, Same Low Calories: Both Ceylon and Cassia cinnamon sticks have very few calories, so the type you use won't affect your calorie intake. The choice between them should be based on flavor preference and coumarin levels.
Health Benefits Without Calories: Using cinnamon sticks for infusion allows you to benefit from the anti-inflammatory and antioxidant properties of compounds like cinnamaldehyde without consuming added calories.
Ideal for Flavoring: Cinnamon sticks are a perfect, calorie-free way to add a sweet and warm flavor to teas, ciders, and stews, making them excellent for weight management goals.

Understanding the Calorie Count in Cinnamon Sticks

The notion that certain flavorings are 'calorie-free' is common, but rarely completely accurate. Cinnamon sticks, for instance, are the dried bark of cinnamon trees and, like all plant-based matter, contain macronutrients like carbohydrates, giving them a minimal calorie count. For most applications, such as infusing tea or flavoring a stew, the calories contributed by the stick are virtually zero, as the stick is removed and not consumed directly.

The Negligible Numbers: A Closer Look at the Nutrition

When we examine the nutrition facts, it's clear why cinnamon sticks are not a caloric concern. A typical 0.5-gram piece contains a negligible amount of calories, often rounded down to zero in standard nutritional labels due to its low value. Even for a larger, 1-tablespoon serving of processed, dried cinnamon stick, the calorie content is only around 5 calories. These calories come primarily from the stick's carbohydrate and fiber content.

Total Carbohydrates: The majority of the small caloric value comes from carbohydrates, including dietary fiber.
Sugars: Cinnamon sticks contain no sugar, a major benefit for those monitoring sugar intake.
Fats and Protein: The amount of fat and protein in a cinnamon stick is so minimal it's considered zero.

The Calorie Difference Between Ceylon and Cassia

There are two main types of cinnamon available: Ceylon and Cassia. While they differ in flavor profile and coumarin content, their caloric difference is not significant enough to be a dietary concern for most people.


Feature	Ceylon (True Cinnamon)	Cassia (Common Cinnamon)
Coumarin Content	Very low	Higher, can be toxic in large doses
Flavor	Milder, sweeter, and more delicate	Stronger and more pungent
Structure	Multiple thin, brittle layers	Single, thick, hard layer
Typical Use	Daily consumption in beverages, desserts	Occasional baking, robust flavors
Calorie Count	Negligible	Negligible

For most home cooks and health-conscious consumers, this small difference in calories is not a factor. The primary reason to choose Ceylon over Cassia, especially for regular or high-volume consumption, is the much lower coumarin level in Ceylon, which is safer for liver health.

How to Infuse Flavor Without Adding Calories

Using cinnamon sticks is a clever way to add warm, sweet flavor to food and drinks without adding significant calories. Since the stick is used for infusion and then removed, you reap the aromatic benefits without consuming the negligible caloric content of the bark itself.

Here are some popular methods:

In Tea and Coffee: Simply add a cinnamon stick to a cup of hot tea or coffee and let it steep for a few minutes. The warmth releases the flavor and aroma.
Spiced Water: For a refreshing, calorie-free drink, let cinnamon sticks and lemon slices infuse in a pitcher of water for a few hours in the refrigerator.
Mulled Wine or Cider: In traditional recipes, cinnamon sticks are simmered with wine, cider, and other spices to create a comforting, fragrant beverage.
Savory Dishes: Cinnamon sticks are used in many savory dishes, particularly stews, curries, and braises, where they add a deep, warm complexity.

By leveraging the infusion method, you can enjoy the powerful medicinal properties of cinnamon, such as its anti-inflammatory effects and potential for lowering blood sugar, without concern for calorie intake.

Cinnamaldehyde and Health Benefits

The distinct and therapeutic qualities of cinnamon, including its fragrance and potential health benefits, are mainly attributed to the oily compound cinnamaldehyde. This powerful compound has been studied for its potential in boosting metabolism, reducing inflammation, and aiding blood sugar regulation. Using cinnamon sticks for flavoring allows you to gain the benefits of this bioactive compound without significantly altering your caloric intake.

Conclusion

In short, while cinnamon sticks technically contain a minimal amount of calories from their fibrous composition, for all practical culinary and health purposes, they are considered to be a zero-calorie flavoring agent. The small amount of calories and carbohydrates they contain is insignificant, especially since they are typically used for infusion and not eaten whole. The real value of cinnamon sticks lies in their ability to impart a rich aroma and flavor, along with potential health benefits derived from compounds like cinnamaldehyde, all without impacting your daily calorie goals. So, whether you are trying to manage your weight or simply enjoy the delicious flavor, you can add cinnamon sticks to your meals and beverages with confidence and without caloric concern.

Frequently Asked Questions

A typical cinnamon stick, especially one used for infusing drinks, contains a negligible amount of calories, often close to zero. Some nutritional data indicates that a larger piece might have around 5 calories, but this amount is practically irrelevant for your daily intake, especially since the stick is usually not eaten.

While cinnamon sticks are not a weight-loss 'magic bullet,' incorporating cinnamon into your diet may support weight management efforts. It may help regulate blood sugar levels, reduce cravings, and boost metabolism, particularly when combined with a balanced diet and exercise.

There is no practical calorie difference between Ceylon and Cassia cinnamon sticks. Both contain a minimal number of calories. The key difference lies in flavor and coumarin content; Ceylon has less coumarin, making it safer for frequent consumption in large amounts.

The most effective way is to use cinnamon sticks for infusion. Place a stick in hot water, tea, coffee, or a simmering pot of liquid for 10-15 minutes. The heat will release the volatile oils and flavor into the liquid. After steeping, you can remove the stick, leaving only the flavor behind.

It is generally not recommended to eat a whole cinnamon stick, as it is very hard and fibrous. Eating large pieces can pose a choking hazard and, particularly with Cassia cinnamon, could lead to a high intake of coumarin, which can be harmful to the liver in large doses.

No, you do not need to worry about the calories from a cinnamon stick used to flavor your tea. The calories are insignificant, and you will not be consuming the stick itself. The infusion method ensures you get the flavor and aroma with virtually no caloric impact.

Cinnamaldehyde is the bioactive, oily compound responsible for cinnamon's distinct flavor and aroma, and it does not contain calories. While it can have therapeutic benefits, its oily nature doesn't contribute significant caloric energy to your drink or food when used for infusion.