Does Cinnamon Have Carbs? A Look at This Keto-Friendly Spice

November 10, 2025 •

3 min read

According to the USDA, a single teaspoon of ground cinnamon contains approximately 2.1 grams of carbohydrates. However, a significant portion of this is dietary fiber, which is not digested, making cinnamon an excellent, keto-friendly way to add flavor with minimal impact on carb intake.

Quick Summary

Cinnamon contains a small amount of carbohydrates per serving, most of which is dietary fiber. It is very low in net carbs and an ideal spice for low-carb and ketogenic diets.

Key Points

Low Net Carbs: A standard teaspoon of ground cinnamon contains only about 0.7 grams of net carbs, making it an ideal spice for low-carb and ketogenic diets.
Rich in Fiber: A significant portion of cinnamon's total carbohydrates is dietary fiber, which is not digested and does not affect blood sugar levels.
Blood Sugar Benefits: Studies suggest cinnamon may help improve insulin sensitivity and lower fasting blood sugar, which is particularly useful for those managing diabetes.
Antioxidant Power: Cinnamon is loaded with beneficial antioxidants called polyphenols that help protect the body from oxidative damage.
Ceylon vs. Cassia: For frequent or higher consumption, Ceylon cinnamon is recommended over Cassia due to its significantly lower coumarin content, a compound that can be harmful in large doses.

The Carbohydrate Breakdown of Cinnamon

While it may seem counterintuitive for a spice, cinnamon does indeed contain carbohydrates. The key to understanding its place in a low-carb diet is differentiating between total carbs and net carbs. Total carbohydrates include all forms of carbs, while net carbs are the total carbs minus the dietary fiber, which the body does not digest and absorb for energy.

Nutritional Content Per Teaspoon

A standard teaspoon of ground cinnamon (approximately 2.6g) contains a small amount of carbohydrates and is a good source of fiber, according to the USDA. A typical breakdown is as follows:

Total Carbohydrates: Approximately 2.1 grams
Dietary Fiber: Approximately 1.4 grams
Sugars: Very minimal, less than 0.1 gram
Net Carbs: Roughly 0.7 grams

This low net carb count is why cinnamon is so popular among those monitoring their carb intake. The high fiber content is a significant factor in making it a guilt-free addition to your food.

Cinnamon's Net Carbs: Why It's Keto-Friendly

For individuals on a ketogenic or low-carb diet, the concept of net carbs is crucial. Since the body does not process dietary fiber for energy, it doesn't contribute to raising blood sugar levels or affecting ketosis. With only about 0.7 grams of net carbs per teaspoon, cinnamon is a perfect fit for a keto lifestyle. It adds a warm, sweet flavor to dishes without adding a substantial number of carbs, which aligns perfectly with the dietary goals of staying within a strict daily carb limit.

Cassia vs. Ceylon: A Key Difference

When choosing cinnamon, it is important to be aware of the two main types: Cassia and Ceylon. Cassia is the most common variety and the one most people find in grocery stores. Ceylon, also known as "true cinnamon," is less common and more expensive. A key difference between them is their coumarin content.


Feature	Cassia Cinnamon	Ceylon Cinnamon
Coumarin Content	High	Very Low
Flavor Profile	Strong, robust	Milder, sweeter, more delicate
Appearance	Thicker, rougher bark	Thin, brittle layers, looks like a cigar
Health Consideration	High intake may cause liver issues due to coumarin.	Safer for higher, regular intake due to low coumarin content.

For those who consume cinnamon frequently or in larger doses, opting for Ceylon cinnamon is a safer choice due to its minimal coumarin levels. For occasional use in small amounts, Cassia is generally considered safe.

Health Benefits Beyond Low Carbs

In addition to its low-carb properties, cinnamon offers several other health benefits that are particularly relevant to those managing blood sugar or following a health-conscious diet. Research suggests that cinnamon can help improve insulin sensitivity, a core aspect of managing blood sugar levels, which is especially beneficial for individuals with prediabetes or type 2 diabetes. It has also been shown to reduce fasting blood sugar levels in some studies. Furthermore, cinnamon is packed with powerful antioxidants, known as polyphenols, which help protect the body from oxidative damage.

How to Incorporate Cinnamon into a Low-Carb Diet

Cinnamon's versatility makes it easy to integrate into a low-carb eating plan without compromising flavor. Here are a few ideas:

Flavor your beverages: Add a dash of cinnamon to your morning coffee or keto-friendly tea for a sweet flavor without sugar.
Enhance breakfast: Sprinkle it on low-carb yogurt or cottage cheese.
Boost smoothies: Combine cinnamon with keto-friendly ingredients like avocado, spinach, and a scoop of protein powder.
Spice up savory dishes: Cinnamon pairs well with meats like chicken and lamb, and can add depth to curries.
Create sugar-free desserts: Use it in conjunction with a sugar substitute for keto-friendly baked goods or puddings.

Conclusion

In summary, while cinnamon does contain carbohydrates, the amount per typical serving size is very small, and a large portion of those carbs are dietary fiber. This makes cinnamon a very low-carb, keto-friendly spice that adds flavor without impacting blood sugar significantly. Furthermore, its potential benefits for insulin sensitivity and antioxidant content add to its value as a healthy dietary addition. Whether you opt for the more common Cassia or the safer Ceylon variety, adding a sprinkle of cinnamon is a flavorful and mindful choice for a low-carb lifestyle. For more information on the research, consider consulting authoritative sources like the NIH.

Frequently Asked Questions

Yes, cinnamon is very keto-friendly. A typical teaspoon contains less than one gram of net carbs, making it a perfect low-carb spice to add flavor to your meals and beverages without affecting ketosis.

A teaspoon of ground cinnamon contains approximately 2.1 grams of total carbohydrates, but around 1.4 grams of that is dietary fiber. The net carb count is therefore very low, at roughly 0.7 grams.

Cinnamon is known to have a positive effect on blood sugar levels. Studies indicate it may help reduce insulin resistance and lower fasting blood glucose, which can be beneficial for those with diabetes or prediabetes.

Cassia is the common, less expensive cinnamon with a higher coumarin content, which can be toxic in large doses. Ceylon is 'true cinnamon,' has a milder flavor, and contains very little coumarin, making it a safer option for higher consumption.

Yes, adding cinnamon to your coffee is an excellent way to add a hint of sweetness and flavor without adding sugar or carbs. It's a great choice for those following a low-carb or keto diet.

Yes, most of the carbohydrates in ground cinnamon are in the form of dietary fiber. For example, a 100g serving has over 50g of fiber, which is indigestible and does not count toward net carbs.

If you consume large amounts of cinnamon regularly, it is safer to use Ceylon cinnamon because it has significantly lower levels of coumarin than Cassia. Excessive coumarin from Cassia has been linked to liver problems.