Will putting cinnamon in my coffee break my fast? An intermittent fasting nutrition guide

October 20, 2025 •

4 min read

One teaspoon of ground cinnamon contains a minimal amount of calories, around 6 to 6.42 kcal, which is unlikely to significantly impact your fasting state. So, for most intermittent fasters, the answer to 'will putting cinnamon in my coffee break my fast?' is no, but moderation is key.

Quick Summary

A sprinkle of cinnamon in black coffee is unlikely to break a fast due to its low-calorie content, but excessive amounts can introduce enough calories to disrupt the fasting state. The spice may even offer metabolic benefits, such as blood sugar control and appetite suppression.

Key Points

Small amounts are safe: A light sprinkle or up to one teaspoon of cinnamon contains negligible calories, so it will not break a fast.
Supports metabolic health: Cinnamon can help improve insulin sensitivity and regulate blood sugar levels, which is complementary to fasting.
Helps with cravings: The natural sweetness of cinnamon can curb cravings and suppress appetite during the fasting window.
Keep it black: Only add cinnamon to black coffee or plain tea. Any additions like milk, sugar, or flavored syrups will break your fast.
Consider your goals: For strict autophagy or other cellular repair goals, zero calories is the standard, though a minimal amount of cinnamon is unlikely to interfere significantly.
Watch for sensitivity: Some individuals may experience digestive upset from consuming cinnamon on an empty stomach.

Understanding the 'Rules' of Intermittent Fasting

Intermittent fasting (IF) is not a diet but an eating pattern that cycles between periods of eating and fasting. The primary metabolic goal of fasting is to keep insulin levels low, encouraging the body to burn stored fat for energy. What constitutes 'breaking a fast' can depend on your specific goals. For simple weight loss, some consider a small number of calories (e.g., under 9) acceptable, while those focused on deeper cellular processes like autophagy aim for a stricter, zero-calorie rule.

The Calories and Carbs in Cinnamon

According to the U.S. Department of Agriculture, one teaspoon of ground cinnamon contains approximately 6.42 calories and 2.1 grams of carbohydrates. The key here is the very low amount. A light sprinkle in your coffee will have a fraction of these calories. Because this intake is minimal, it generally does not trigger a significant insulin response that would pull the body out of its fasted, fat-burning state. This is a major reason why cinnamon is considered a fasting-friendly addition.

The Effects on Your Metabolism and Insulin

Beyond just the low-calorie count, cinnamon offers metabolic benefits that can complement your fasting. A review of studies found that cinnamon can improve insulin sensitivity, a core benefit of IF. It may help cells respond more effectively to insulin, which can lead to better blood sugar management. Some research also suggests cinnamon can have a positive effect on fasting blood glucose levels. This makes a small amount of cinnamon a potentially beneficial addition to your fasting routine, especially for those concerned with insulin regulation.

Cinnamon's Impact on Hunger and Cravings

One of the biggest challenges of intermittent fasting is managing hunger and cravings. Cinnamon may help here as well. Its natural sweetness can help satisfy a craving without adding sugar. Furthermore, studies indicate that cinnamon may influence hormones that regulate appetite, promoting feelings of satiety. For many people, a cup of cinnamon-spiced black coffee can be a comforting and flavorful way to get through the final hours of a fast without feeling deprived.

Fasting-Friendly Additions vs. Fast-Breaking Additives

To clarify what works and what doesn't, here's a quick comparison of common coffee additions:


Item	Fasting Status	Reason
Small amount of Cinnamon	✅ Safe	Negligible calories (approx. 6 kcal per tsp) and no significant insulin spike.
Plain Black Coffee	✅ Safe	Nearly zero calories; enhances fat burning and metabolism.
Unsweetened Herbal Tea	✅ Safe	Contains no calories or sugar, great for hydration.
Sugar/Flavored Syrups	❌ Breaks Fast	High in carbohydrates and calories, causing a definite insulin spike.
Milk/Cream/Almond Milk	❌ Breaks Fast	Contains calories (from sugar, fat, or protein) that trigger an insulin response.
Bulletproof Coffee (MCT Oil/Butter)	❌ Breaks Fast	High-calorie fat intake immediately ends a traditional fast, though used in keto for maintaining ketosis.

Best Practices for Incorporating Cinnamon into Your Fast

To reap the benefits without compromising your fast, consider these tips:

Stick to small amounts: A light sprinkle or a maximum of one teaspoon is the safest bet to avoid calorie build-up.
Choose high-quality cinnamon: Using a high-quality Ceylon cinnamon may offer more health benefits and contains lower levels of coumarin, a compound that can be toxic in large doses, compared to the more common Cassia variety.
Mix with black coffee or tea only: Ensure you are only adding it to a plain, zero-calorie beverage. Any milk, creamer, or sweetener will break your fast, regardless of the cinnamon.
Listen to your body: If you have a sensitive stomach, consuming cinnamon on an empty stomach might cause discomfort. Pay attention to how your body reacts.
Consider your fasting goals: If your primary objective is maximizing autophagy for deep cellular repair, some fasting purists would argue against any caloric intake. However, for most individuals focused on weight management, a light dusting is acceptable.

The Final Word: Cinnamon, Coffee, and Fasting

In conclusion, adding a small amount of cinnamon to your black coffee is generally considered safe and will not break your fast for most intermittent fasting protocols. Its minimal calorie and carbohydrate content, coupled with its natural blood-sugar-regulating properties, make it a beneficial flavor enhancer during your fasting window. By sticking to moderation and avoiding other calorie-rich additives, you can enjoy the spiced flavor and potential health benefits of cinnamon while continuing your fasting journey successfully.

For more in-depth information on cinnamon's metabolic effects, particularly related to glucose and insulin, refer to this 2016 study abstract from ScienceDirect.

Conclusion: A Dash of Flavor, Not a Fast Breaker

For those seeking to add flavor to their plain black coffee during a fast, cinnamon offers a low-risk, high-reward solution. Its minimal calorie impact and potential metabolic benefits make it a superior choice over sugary syrups or milks. While purists may stick to plain water, a cautious sprinkle of cinnamon is widely accepted and utilized by many intermittent fasters looking to curb cravings and enhance their experience without compromising their goals.

Frequently Asked Questions

A typical sprinkle of ground cinnamon is less than a quarter of a teaspoon. With one teaspoon containing only about 6 calories, a small sprinkle would contain less than 1 or 2 calories, which is a negligible amount that will not break a fast.

Studies suggest that a small dose of cinnamon does not cause an insulin spike and may even help improve insulin sensitivity over time. This means it helps, rather than harms, a fasting state designed to lower insulin levels.

Yes, Ceylon cinnamon, often called 'true' cinnamon, is generally considered safer, especially in larger quantities, as it contains much lower levels of coumarin than Cassia cinnamon. For a light sprinkle in coffee, either is fine, but Ceylon may be a better long-term choice.

While some debate exists around artificial sweeteners, the natural taste of cinnamon is not known to trigger a strong cephalic insulin response. For most, the mild flavor addition is beneficial for curbing cravings and does not physiologically impact the fast.

No, a cinnamon stick is perfectly acceptable during a fast. It infuses flavor without adding any calories. You can steep it in hot water or coffee just as you would with a teabag.

While there is no universally agreed-upon number, many intermittent fasting advocates use a threshold of around 9 to 50 calories. The consensus is that staying well below this number prevents triggering a significant metabolic or insulin response, making a light sprinkle of cinnamon safe.

For most people, there are no side effects. However, some individuals may experience gastrointestinal discomfort, such as indigestion or an upset stomach, when consuming cinnamon on an empty stomach. If this happens, it is best to avoid it.