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Nutritional profile of cinnamon
According to the U.S. Department of Agriculture5, ten grams of ground cinnamon contains:
- Energy: 24.7 kcal
- Fat: 0.12 g
- Carbohydrates: 8.06 g
- Protein: 0.4 g.
Risks and precautions
Some people who are sensitive to cinnamon may be at an increased risk of liver damage after consuming cinnamon-flavored foods, drinks and food supplements.
This is likely due to the fact that cinnamon contains coumarin, a naturally occurring flavoring substance, which has been linked to liver damage. Cassia cinnamon powder (commonly used in foods in the USA and Western Europe) contains more coumarin than Ceylan cinnamon powder. A 2010 German study found that on average, Cassia cinnamon powder had up to 63 times more coumarin compared to Ceylon cinnamon powder, while Cassia cinnamon sticks contained 18 times more coumarin than Ceylon cinnamon sticks.
How much cinnamon should I eat?
A study carried out in Norway and published in the journal Food and Chemical Toxicology in 2012 suggested establishing a Tolerable Daily Intake (TDI) for coumarin of 0.07mg per kg of bodyweight per day. The researchers commented that by sprinkling cinnamon on oatmeal porridge or drinking cinnamon-based tea regularly, adults and children can very easily exceed this amount.6
Based upon the conclusion of this study, if the average weight of an American male is 191 pounds (86.6kg), it could mean a maximum Tolerable Daily Intake of 6mg of coumarin. For an average American female (159 pounds or 72.1kg) it could mean a maximum of 5mg of coumarin per day.
In a document published in 2006, the German Federal Institute for Risk Assessment (BFR) suggested that 1kg of (cassia) cinnamon powder contains between 2.1 and 4.4g of coumarin7. If you estimate that powdered cassia cinnamon weighs approximately 0.56 g/cm3, a kilo of cassia cinnamon powder would equal 362.29 teaspoons. This suggests that a single teaspoon of cassia cinnamon powder could contain between 5.8 and 12.1mg of coumarin (which may be above the Tolerable Daily Intake for a smaller individual).8
Consumption of cinnamon is associated with a statistically significant decrease in levels of fasting plasma glucose, total cholesterol, low-density lipoprotein cholesterol and triglyceride, and an increase in high-density lipoprotein cholesterol.
Can the red-brown spice with the unmistakable fragrance and variety of uses offer an important benefit? The common baking spice might hold the key to delaying the onset of - or warding off - the effects of Alzheimer's disease.
If you enjoyed reading about the potential health benefits of cinnamon, take a look at our collection of articles about other foods.
Alternatively, read our article about the top 10 healthy foods for your daily diet.