What ingredients are in ground cinnamon?: A Nutritional Deep Dive

November 8, 2025 •

4 min read

Cinnamon is one of the world's most ancient and treasured spices, used for thousands of years in both culinary and medicinal applications. To understand its full potential, it's essential to know exactly what ingredients are in ground cinnamon and how these components impact your health.

Quick Summary

Ground cinnamon consists of the powdered bark of Cinnamomum trees, with its key flavor compound being cinnamaldehyde. This spice is available in two main forms, Cassia and Ceylon, which differ significantly in their coumarin levels and flavor profile. It also contains trace minerals, vitamins, and antioxidants that contribute to its health benefits.

Key Points

Source Ingredients: Ground cinnamon is derived from the inner bark of Cinnamomum trees, with its key flavor component being cinnamaldehyde.
Cassia vs. Ceylon: The most common type, Cassia, contains high levels of coumarin, a compound that can be toxic in high doses, while the more expensive Ceylon ('true cinnamon') has very low levels.
Bioactive Compounds: The spice contains essential oils and compounds like cinnamaldehyde, eugenol, and polyphenols that provide its flavor, aroma, and health benefits.
Nutritional Content: Ground cinnamon offers trace amounts of vitamins (like K and A), minerals (calcium, iron, potassium), and a small amount of fiber.
Health Benefits: Potential health benefits include blood sugar regulation, anti-inflammatory effects, and antimicrobial properties, although research is ongoing.
Incorporating into Diet: Cinnamon can be easily added to oatmeal, smoothies, baked goods, and savory dishes to boost flavor and nutritional value.

From Bark to Spice: Understanding Ground Cinnamon

Ground cinnamon is a pantry staple derived from the inner bark of several species of evergreen trees within the Cinnamomum genus. After harvesting, the bark dries and curls, forming the familiar sticks (or quills), which are then ground into a fine powder. The final product is a complex mixture of compounds, not a single ingredient, and its precise composition depends heavily on the tree species it came from.

The Two Main Types of Cinnamon: Cassia vs. Ceylon

The vast majority of cinnamon sold globally falls into two distinct categories, which are vital to distinguish due to significant differences in their chemical makeup and health implications.

Cassia Cinnamon

Origin: Often referred to as 'Chinese cinnamon,' Cassia is the most common and inexpensive variety sold in North America.
Composition: Contains high levels of a compound called coumarin, which can be toxic to the liver in large doses.
Flavor Profile: Has a stronger, more pungent and sweet flavor compared to Ceylon.

Ceylon Cinnamon

Origin: Known as 'true cinnamon,' this type comes from Sri Lanka (formerly Ceylon).
Composition: Contains only negligible amounts of coumarin, making it a safer option for regular, heavy consumption.
Flavor Profile: Features a milder, more delicate, and complex flavor.

Bioactive Compounds: The Essence of Cinnamon

The characteristic aroma, flavor, and medicinal properties of cinnamon are thanks to its collection of volatile oils and other bioactive molecules.

Cinnamaldehyde: The principal component of cinnamon's essential oil, this compound is primarily responsible for its distinct flavor and fragrance. Cinnamaldehyde is also credited with many of cinnamon's health benefits, including antimicrobial effects.
Eugenol: Found in higher concentrations in Ceylon cinnamon, eugenol also contributes to the spice's aroma and has antioxidant properties.
Cinnamic Acid and Cinnamate: These are also part of the resinous compounds that give cinnamon its flavor.
Polyphenols: As a rich source of antioxidants, cinnamon contains polyphenols that protect the body from oxidative stress caused by free radicals.
Terpenes: A variety of other aromatic compounds, or terpenes, like caryophyllene and linalool, are also present, adding to the spice's complex profile.

Nutritional Information and Trace Elements

While typically consumed in small amounts, ground cinnamon does contribute a small dose of micronutrients to a balanced diet. A single teaspoon contains roughly 6 calories, 1 gram of fiber, and minimal fat and protein.

Here is a list of some of the trace nutrients found in ground cinnamon:

Minerals: Calcium, Potassium, Iron, Magnesium, Zinc, and Manganese.
Vitamins: Trace amounts of Vitamin K, Vitamin A, and some B vitamins.
Antioxidants: In addition to polyphenols, it contains other antioxidant compounds like choline, beta-carotene, and lutein.

Health Benefits Attributed to Ground Cinnamon

The bioactive compounds in cinnamon have been linked to a variety of potential health benefits based on scientific research.

Blood Sugar Regulation: Some studies suggest that cinnamon can help lower blood sugar by increasing insulin sensitivity, making it of particular interest for people with type 2 diabetes.
Anti-Inflammatory Properties: Cinnamon contains antioxidants with anti-inflammatory effects that may help reduce inflammation in the body.
Antimicrobial Effects: Its antimicrobial properties can help fight off certain bacteria and fungi.
Heart Health: Some evidence suggests cinnamon may help reduce the risk of heart disease by impacting cholesterol levels and blood pressure.
Digestive Health: Its prebiotic properties may support a healthy gut microbiome.

It is important to note that while these properties are promising, further clinical trials are needed to determine optimal dosages and fully understand the therapeutic potential. A trusted source like the National Center for Complementary and Integrative Health provides more information on the research surrounding cinnamon's health effects.

Comparison Table: Cassia vs. Ceylon Cinnamon


Feature	Cassia Cinnamon	Ceylon Cinnamon	Notes
Coumarin Content	High	Negligible	Regular, high intake of Cassia may pose a liver toxicity risk.
Flavor Profile	Strong, sweet, pungent	Mild, delicate, complex	Ideal for different culinary applications based on desired flavor intensity.
Appearance	Thick, hard, darker reddish-brown	Thin, brittle, paler tan color	Ceylon quills are typically softer and more easily crumbled.
Availability	Widely available, low cost	Less common, higher cost	Cassia is the standard 'cinnamon' in most supermarkets.
Best For	Bold, robust recipes where stronger flavor is desired, occasional use	Regular, daily use, delicate dishes, desserts where flavor is nuanced	The safer choice for consistent consumption.

Conclusion

Understanding what ingredients are in ground cinnamon extends beyond its delicious taste to the powerful bioactive compounds that contribute to its potential health benefits. By recognizing the difference between Cassia and Ceylon, you can make informed choices for your diet, especially concerning coumarin content. A small sprinkle adds not just flavor but also a host of antioxidants and anti-inflammatory properties to your meals, making cinnamon a valuable and versatile addition to any nutritious diet.

Frequently Asked Questions

The primary flavor and aroma component in ground cinnamon is cinnamaldehyde, a compound found in the spice's essential oil.

No, ground cinnamon comes in two main types, Cassia and Ceylon, which have different flavor profiles, coumarin levels, and origins.

Ceylon cinnamon is the safer choice for regular, daily consumption, as it contains only trace amounts of coumarin, unlike the high levels found in Cassia.

Cinnamon's bioactive compounds, like cinnamaldehyde and antioxidants, are linked to potential benefits such as improved blood sugar control, anti-inflammatory effects, and antimicrobial properties.

Yes, while consumed in small amounts, ground cinnamon contains trace minerals like calcium and potassium, along with a small amount of fiber and vitamins.

Coumarin is a natural compound found in high amounts in Cassia cinnamon. It can be toxic to the liver in large doses, making moderate consumption of Cassia important for safety.

While ground versions are difficult to distinguish, Ceylon is typically paler and milder in flavor, while Cassia is darker, more pungent, and often more affordable. Check the label for 'Ceylon cinnamon' to be sure.