Is a Cinnamon Roll High in Fiber? What You Need to Know

December 3, 2025 •

4 min read

According to the USDA, a standard cinnamon roll contains only about 1 to 2 grams of dietary fiber, falling far short of the daily recommended intake. So, while delicious, a cinnamon roll is not considered a high-fiber food and offers minimal digestive health benefits.

Quick Summary

A typical cinnamon roll is low in fiber due to refined white flour. Its fiber content is minimal, but home bakers can increase it by using whole wheat flour or adding fiber-rich ingredients like flaxseeds.

Key Points

Low Fiber Content: A typical store-bought cinnamon roll contains only 1 to 2 grams of fiber, which is a very low amount for a single serving.
Refined Flour is the Culprit: The main reason for the low fiber content is the use of refined white flour, from which the fibrous bran and germ have been removed during processing.
Cinnamon's Minor Contribution: Although ground cinnamon is high in fiber, the small amount used in a recipe contributes negligibly to the roll's overall fiber total.
Easy Homemade Fiber Boosts: You can significantly increase the fiber in homemade cinnamon rolls by swapping white flour for whole wheat, or adding ingredients like flaxseeds, chia seeds, and nuts.
Healthier Alternatives Exist: Other breakfast options like oatmeal or high-fiber smoothies offer more substantial fiber content and health benefits compared to a traditional cinnamon roll.

Why the Typical Cinnamon Roll is Not a Fiber Powerhouse

The perception that a cinnamon roll might be high in fiber often stems from the inclusion of its namesake spice. While ground cinnamon is indeed a potent source of fiber, the minimal amount used in a typical recipe does not substantially contribute to the final product's overall fiber content. The primary reason for the low fiber count lies in the main ingredient: refined white flour.

The Refined Flour Problem

Commercial and many homemade cinnamon rolls are made with refined white flour. In the milling process, the bran and germ are stripped from the wheat grain, leaving only the starchy endosperm. The bran and germ are where most of the grain's fiber, along with vitamins and minerals, are concentrated. By removing these, the resulting white flour produces a lighter, fluffier texture, but at the cost of its nutritional value.

The Minimal Impact of Cinnamon

While a tablespoon of ground cinnamon contains nearly 4 grams of dietary fiber, a cinnamon roll recipe might only call for a couple of teaspoons to be distributed among many servings. The effect on a single serving is therefore negligible, adding only a fraction of a gram. The large amounts of added sugar and fat in the filling and frosting further contribute to its status as a high-calorie, low-nutrient food, outweighing any minor benefit from the spice.

How to Supercharge the Fiber in Your Homemade Cinnamon Rolls

If you love cinnamon rolls but want a more wholesome, fiber-rich version, making them at home is the best solution. By swapping out key ingredients, you can significantly boost the nutritional profile.

Simple Ingredient Swaps for a Fiber Boost

Swap Refined for Whole Wheat Flour: This is the most impactful change. Whole wheat flour contains the entire grain kernel, including the fibrous bran and germ, immediately elevating your roll's fiber content from the base up. Look for recipes designed for whole wheat to ensure proper texture.
Add Flaxseeds or Chia Seeds: Incorporating ground flaxseeds or chia seeds into the dough or filling is an easy way to pack in more fiber. Both are excellent sources of dietary fiber and healthy fats.
Include Fruits and Nuts: Mixing finely chopped fruits, such as dried apples or raisins, into the cinnamon filling can add fiber and natural sweetness. Nuts like pecans or walnuts sprinkled on top will also contribute healthy fats and fiber.
Use Oat Fiber or Wheat Bran: For a major fiber overhaul, consider adding oat fiber or wheat bran to your recipe. These ingredients are almost pure fiber and can be mixed into the dough without drastically changing the flavor profile.

Fiber Comparison: Cinnamon Rolls vs. Healthier Alternatives


Food Item	Serving Size	Approximate Fiber Content	Main Fiber Sources	Comments
Standard Cinnamon Roll	1 large roll (88g)	~1.2g	Refined wheat flour	Low fiber, high in sugar and refined carbs.
Homemade Whole Wheat Cinnamon Roll	1 roll (recipe dependent)	3-5g or more	Whole wheat flour, optional seeds/nuts	A significantly healthier, fiber-rich version.
Oatmeal	1 cup cooked	~4g	Whole grain oats	A reliable source of soluble fiber, excellent for breakfast.
Breakfast Tortilla	1 tortilla	Varies; whole wheat adds fiber	Whole wheat tortilla, fruit	Can be customized with high-fiber ingredients like whole wheat.
Black Forest Bircher	1 serving	Rich in fiber	Oats, pears, cherries	A naturally high-fiber breakfast option.

The Health Benefits of Increasing Your Fiber Intake

Boosting your fiber intake, whether by modifying your favorite pastry or choosing other high-fiber foods, offers numerous health advantages.

Improves Digestive Health: Fiber adds bulk to your stool and promotes regular bowel movements, which helps prevent constipation.
Supports Heart Health: Soluble fiber, found in oats and legumes, can help lower bad (LDL) cholesterol levels, reducing the risk of cardiovascular disease.
Aids in Blood Sugar Control: Fiber can slow the absorption of sugar, which can help regulate blood sugar levels and improve insulin sensitivity.
Promotes Weight Management: High-fiber foods are more filling and can help you feel satiated for longer, reducing overall calorie intake and supporting weight loss goals.

Conclusion

While a cinnamon roll is a delicious treat, it is definitively not high in fiber due to its base of refined white flour. The low fiber content is a direct result of modern processing, which strips away the most fibrous parts of the wheat grain. However, this doesn't mean you have to give up your favorite pastry. By opting for whole wheat flour and incorporating other fiber-rich ingredients like seeds and nuts in a homemade version, you can enjoy a more nutritious and equally satisfying cinnamon roll. For those looking for consistently high fiber options, foods like oatmeal and legumes are far better choices to meet your daily intake goals. For more information on the benefits of fiber, visit Health Harvard.

Frequently Asked Questions

Yes, a standard cinnamon roll does contain a minimal amount of fiber, typically around 1 to 2 grams per serving, but this is not enough to be considered a significant source.

Refined white flour is low in fiber because the bran and germ of the wheat kernel, which contain most of the fiber, are removed during the milling and refining process.

It is difficult to add a significant amount of fiber to a pre-made cinnamon roll. Your best bet is to add a fiber-rich topping like chopped nuts or fresh fruit, but for a true boost, baking your own is more effective.

The easiest and most effective way is to use whole wheat flour as the base for your dough when baking at home. This immediately increases the fiber content substantially.

Not always, but they can be. Homemade rolls give you control over the ingredients, allowing you to use whole grains, reduce sugar, and add fiber-rich extras like nuts and seeds.

Excellent high-fiber breakfast foods include oatmeal, chia seed pudding, whole wheat toast, breakfast burritos made with whole wheat tortillas, and cereals with added fiber.

While an occasional treat is fine, regularly consuming high-sugar, low-fiber foods can contribute to blood sugar spikes, digestive issues, and overall poor nutrient intake, potentially leading to long-term health problems.