Does Cinnamon Spice Break a Fast? The Complete Guide

January 9, 2026 •

4 min read

According to the USDA, one teaspoon of ground cinnamon contains only about 6.42 calories. A small amount of cinnamon spice will not break a fast, as its negligible caloric and carbohydrate content is unlikely to trigger an insulin response.

Quick Summary

A small sprinkle of cinnamon is safe during fasting due to its low calorie count. Consuming large quantities, however, may disrupt the metabolic state. It is important to avoid mixing cinnamon with calorie-containing ingredients like milk or honey. The spice offers potential health benefits like blood sugar regulation and may help curb cravings.

Key Points

Moderation is Key: A small sprinkle of cinnamon (one teaspoon or less) is generally safe during a fast and will not break it due to its negligible calorie content.
Avoid Calorie-Rich Additives: To maintain a fasted state, ensure you only add cinnamon to zero-calorie beverages like water, black coffee, or herbal tea; milk and sugar will break your fast.
Check Your Cinnamon Type: For higher doses or frequent use, opt for Ceylon cinnamon, which contains significantly less coumarin, a compound found in common Cassia cinnamon that can be harmful in large amounts.
Potential Fasting Benefits: Cinnamon may help regulate blood sugar, increase insulin sensitivity, and suppress appetite, all of which can support your fasting goals.
Listen to Your Body: Some individuals may experience digestive upset when consuming cinnamon on an empty stomach; if this occurs, consider reducing the amount or discontinuing use during your fast.

Understanding the Fasting State

Before addressing whether cinnamon is safe, it's crucial to understand what defines a "fasted state." During a fast, the body refrains from consuming calories, which keeps insulin levels low and shifts its primary energy source from glucose to stored fat. The goal of many fasting methods is to achieve or maintain this metabolic state. A true fast is characterized by the absence of calorie intake. However, some fasting protocols, particularly for intermittent fasting (IF), permit a minimal intake of non-caloric substances, as the body's digestive and hormonal systems are not significantly activated.

The Caloric and Carbohydrate Content of Cinnamon

Cinnamon is a spice derived from the inner bark of Cinnamomum trees. A typical serving size, about one teaspoon, contains a very small amount of calories and carbohydrates. This is the primary reason it's considered safe for most fasting protocols.

Calories: A single teaspoon of ground cinnamon contains approximately 6 calories.
Carbohydrates: The same teaspoon contains about 2 grams of carbohydrates, mostly in the form of dietary fiber.
Insulin Response: Because the caloric and carbohydrate load is so low, it does not trigger a significant insulin response that would break a fast.

The Difference Between Cassia and Ceylon Cinnamon

There are two main types of cinnamon widely available, Cassia and Ceylon. Understanding their differences is key for those fasting regularly.


Feature	Cassia Cinnamon	Ceylon Cinnamon
Commonality	More common and cheaper. Found in most grocery stores.	Less common, more expensive, and often called "true cinnamon".
Origin	Derived from several Cinnamomum species.	Derived from the Cinnamomum verum tree.
Coumarin Content	High levels of coumarin, which can be toxic to the liver in large doses.	Negligible levels of coumarin, making it safer for frequent, higher-dose consumption.
Fasting Safety	Safe in small amounts (around 0.5 to 1 gram, or a pinch per day).	Generally safe to consume in larger quantities without the same risk.

For those concerned about long-term or higher-dose consumption, choosing Ceylon cinnamon is the safer option due to its lower coumarin content. However, for a simple sprinkle during a fast, either type is unlikely to pose a risk.

How to Safely Incorporate Cinnamon While Fasting

To get the benefits of cinnamon without breaking your fast, follow these simple guidelines:

Add to Unsweetened Beverages: Sprinkle a small amount of cinnamon into your black coffee or herbal tea. Avoid mixing it with milk, cream, or any sweeteners that contain calories. A homemade cinnamon tea is another excellent option.
Use in Infused Water: Add a cinnamon stick or a pinch of ground cinnamon to a pitcher of water for a flavorful, zero-calorie drink. This can help curb cravings and keep you hydrated.
Stick to Small Amounts: The key is moderation. One teaspoon or less is the generally recommended amount for most people during a fasting window.

What About the Impact on Blood Sugar and Insulin?

Paradoxically, some studies suggest that cinnamon may actually aid fasting goals by helping to regulate blood sugar, rather than hindering it.

Enhanced Insulin Sensitivity: Cinnamon has been shown to increase insulin sensitivity, which makes the body more efficient at using insulin to transport blood sugar to cells.
Lowering Fasting Blood Glucose: Research indicates that cinnamon may help lower fasting blood sugar levels, especially in individuals with prediabetes or type 2 diabetes.
Appetite Suppression: The spice may help suppress appetite and reduce sugar cravings, which can be a significant benefit during a fast.

Potential Fasting Enhancements with Cinnamon

Beyond just not breaking a fast, cinnamon offers several potential benefits that can support your fasting journey.

Antioxidant Properties: Cinnamon is rich in antioxidants that help combat oxidative stress in the body, which is linked to chronic diseases.
Anti-Inflammatory Effects: The anti-inflammatory properties of cinnamon may help reduce bloating and inflammation throughout the body.
Metabolism Support: Consuming cinnamon may help boost your metabolism, potentially leading to more effective fat burning.
Digestive Health: There is evidence that cinnamon can promote digestive health and improve intestinal motility, especially when consumed on an empty stomach.

Conclusion: The Final Verdict

For the vast majority of people practicing intermittent fasting, a small amount of cinnamon does not break a fast. Its very low calorie and carbohydrate count, combined with its potential benefits for blood sugar regulation and appetite control, make it a safe and even beneficial addition to fasting-friendly beverages like black coffee, herbal tea, or water. The critical factor is consuming it in moderation and avoiding any calorie-laden additions like sugar or milk. By sticking to a single teaspoon or less, you can enjoy the flavor and health perks of this versatile spice without interrupting your fasted state. For those using larger doses or taking cinnamon supplements, especially with high coumarin Cassia, it's wise to consult a healthcare provider, but for casual use, sprinkle away without worry.

Frequently Asked Questions

Yes, adding a small amount of cinnamon (about a teaspoon or less) to your black coffee is generally fine during a fast, as it contains negligible calories and won't trigger an insulin response.

A single teaspoon of ground cinnamon contains only about 6 calories, which is an insignificant amount that will not interfere with your fasted state.

No, in small amounts, cinnamon does not raise insulin levels. In fact, it has been shown to improve insulin sensitivity, which can be beneficial during fasting.

Yes. Cassia cinnamon contains higher levels of coumarin, which can be harmful in large doses. Ceylon cinnamon has much lower levels, making it the safer choice for frequent or larger consumption.

Unsweetened cinnamon tea, made from cinnamon sticks or a pinch of ground cinnamon in hot water, will not break a fast. Ensure no added sugars or milk are used.

No, adding a small amount of cinnamon to water is a great way to add flavor and suppress cravings without breaking your fast.

While a small amount is fine, consuming large quantities of cinnamon (more than two teaspoons) could potentially interfere with a deep fast by activating metabolic pathways due to its caloric content.