How Many Calories Are in Maple Cinnamon? A Breakdown

November 4, 2025 •

4 min read

According to nutritional data, a single teaspoon of ground cinnamon contains only about 6.4 calories. So, while the cinnamon itself is negligible, the real calorie count for maple cinnamon depends entirely on the amount of maple syrup or maple sugar added. This means that the total calories can range from nearly zero to several hundred, depending on the application.

Quick Summary

The calorie content of maple cinnamon varies significantly based on its form and the ratio of ingredients. Pure cinnamon is very low in calories, while maple syrup is carbohydrate-dense. The total calories depend on how much of the maple component is used in any given food or recipe.

Key Points

Variable Calories: The calorie count in maple cinnamon is not static and depends on the specific product and proportions used.
Cinnamon's Low Caloric Impact: Ground cinnamon contains only about 6.4 calories per teaspoon, making its contribution to the total energy minimal.
Maple's High Caloric Impact: Pure maple syrup is a significant source of carbohydrates and calories, with one tablespoon having approximately 52 calories.
Product Dependent Calories: The total calories vary greatly between maple cinnamon products, such as syrups, spiced sugars, and flavored mixes.
Choose Alternatives for Lower Calories: Opting for zero-calorie maple cinnamon syrups or simply using more cinnamon with less maple is effective for calorie management.
Health Benefits: Pure maple and cinnamon offer health benefits like antioxidants, anti-inflammatory properties, and a lower glycemic index compared to refined sugar.

Understanding the Calorie Contributions of Each Ingredient

When calculating the total number of calories in a maple cinnamon product, it's essential to understand the individual contributions of each component. Cinnamon, a spice derived from the inner bark of several tree species, adds a rich, woody flavor and warmth to dishes with a minimal calorie impact. Its calorie content is so low that it rarely affects the overall energy density of a meal or drink. Maple, on the other hand, is a different story. As a sweetener, maple syrup is primarily made of sugar, giving it a significant calorie load.

For example, one tablespoon of pure maple syrup contains about 52 calories, with a quarter cup containing roughly 200 calories. When these two ingredients are combined, the caloric bulk comes almost exclusively from the maple element. This is why a zero-calorie maple cinnamon syrup exists, where artificial sweeteners replace the caloric maple syrup, providing the flavor without the energy.

The Caloric Impact in Different Forms

Maple cinnamon can come in several forms, each with a different caloric outcome. Understanding these variations is key to managing your intake. A simple sprinkle of cinnamon on a tablespoon of maple syrup for pancakes will result in a different calorie count than a dedicated, pre-mixed maple cinnamon product that might have other additives. For instance, a maple cinnamon protein powder will have calories from protein and potentially other added ingredients, not just the maple and cinnamon flavorings.

Here are some common ways maple cinnamon is used and their approximate calorie estimations:

Sprinkled Cinnamon on Maple Syrup: A teaspoon of ground cinnamon (6.4 kcal) mixed into a tablespoon of maple syrup (52 kcal) would result in approximately 58.4 calories, with the cinnamon contribution being almost negligible.
Cinnamon Spiced Maple Sugar: A teaspoon of this product, which is a granulated mixture of maple sugar and cinnamon, contains around 15 calories. This is a much lower-calorie option than pure maple syrup, but still higher than just cinnamon.
Maple Cinnamon Flavored Products: Items like meal replacement shakes or snack mixes will have wildly different calorie counts due to the core product's ingredients. For instance, a maple cinnamon walnut mix might contain 360 calories per serving, predominantly from the nuts and sweeteners.
DIY Maple Cinnamon Butter: Combining maple syrup, butter, and cinnamon can quickly increase the calorie count. A serving of maple cinnamon butter would include the calories from the butter in addition to the maple syrup.

Comparison Table: Maple Cinnamon Products


Product Type	Example	Serving Size	Approximate Calories	Primary Calorie Source
Maple Cinnamon Syrup	Morley's Cinnamon Maple Syrup	1/4 cup	200	Maple Syrup (carbohydrates)
Maple Cinnamon Sugar	Skinny Sticks Cinnamon Spiced Maple Sugar	1 tsp	15	Maple Sugar (carbohydrates)
Maple Cinnamon Nuts	The Nutty Gourmet Maple Cinnamon Walnuts	2 oz (57g)	360	Nuts and Sugars
Maple Cinnamon Protein	Ballerina Farm Farmer Protein	1 scoop (40g)	150	Protein and Flavorings
Maple Cinnamon Latte	Homemade recipe	1 serving	50	Base Ingredients (e.g., milk) and Sweetener

The Health Benefits of Pure Cinnamon and Maple

While monitoring calorie intake is important, it's also worth noting the health properties of these individual ingredients when consumed in their purest forms. Cinnamon is known for its antioxidant and anti-inflammatory properties, with some studies suggesting it may help regulate blood sugar levels. Pure maple syrup also contains antioxidants and is considered a source of essential nutrients like manganese and riboflavin. Unlike refined sugar, pure maple syrup has a lower glycemic index, leading to a less dramatic spike in blood sugar.

It is important to differentiate between pure maple syrup and imitation syrups, which often contain high-fructose corn syrup and little to no nutritional value. When choosing maple-flavored products, reading the ingredients list is crucial to ensure you are getting the nutritional benefits of real maple.

Calorie-Conscious Use of Maple Cinnamon

For those watching their calorie intake, enjoying the flavor of maple cinnamon doesn't have to mean sacrificing your goals. The key is moderation and choosing the right products. Using a zero-calorie or very-low-calorie maple cinnamon alternative can be an effective way to get the flavor profile without the added sugar. Alternatively, making your own mix at home allows you to control the ratio of maple to cinnamon and the type of sweetener used.

Here are some tips for a low-calorie maple cinnamon experience:

Favor the Spice: Sprinkle more cinnamon and less maple syrup on your oatmeal or yogurt.
Choose Sugar-Free: Use a sugar-free maple syrup or a dash of cinnamon with a non-caloric sweetener.
Make Your Own: Create a custom blend of maple sugar and cinnamon for baking, where you can control the proportions.
Enhance Naturally Low-Calorie Foods: Add a cinnamon stick and a small amount of maple syrup to hot tea or coffee to get the flavor without a lot of added calories.
Portion Control: Measure your servings of maple syrup carefully rather than pouring freely from the bottle.

Conclusion

In summary, the number of calories in maple cinnamon is not a fixed figure but rather depends on the form and quantity of the maple component used. Pure cinnamon adds minimal calories, while the majority of the caloric load comes from maple syrup or maple sugar. The health benefits are tied to the natural, pure ingredients, emphasizing the importance of choosing quality products. By being mindful of the maple content and opting for lower-calorie alternatives or portion control, you can enjoy the comforting flavor of maple cinnamon while managing your caloric intake effectively. This understanding empowers you to make informed decisions for a healthier, more balanced diet.

For more information on the nutritional content of spices and sweeteners, consult a resource like The Spice House, which provides details on various spice blends and their uses.

Frequently Asked Questions

No, ground cinnamon has very few calories, with a teaspoon containing only about 6.4 calories. Most of the calories in a maple cinnamon product come from the maple component.

Pure maple syrup has fewer calories per 100g compared to white sugar and has a lower glycemic index, meaning it causes a less dramatic spike in blood sugar levels.

Zero-calorie syrups can be a good option for flavor without the sugar, but it's important to read the ingredients. They often contain artificial sweeteners and lack the nutritional benefits of pure maple syrup.

A simple way is to use a small amount of pure maple syrup and a generous sprinkle of ground cinnamon on your food. This maximizes the flavor while minimizing the sugar and calorie impact.

Yes, you can substitute maple cinnamon sugar for regular sugar in most recipes, but it's best in those where the maple and cinnamon flavors will complement the other ingredients, such as muffins or bread.

Both pure maple syrup (with its lower glycemic index) and cinnamon (with its blood sugar-regulating properties) can be better choices than refined sugar when consumed in moderation. However, total sugar intake remains the key factor.

To reduce calories, use less butter and maple syrup. A healthier alternative is to use a small amount of maple syrup and sprinkle cinnamon on your toast or oats, omitting the butter entirely.