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Cinnamon spice Nutrition facts

Cinnamon spice is one of the highly prized items that has been in use since biblical times for its fragrance, medicinal and culinary properties. This delightfully exotic, sweet-flavored spice is traditionally obtained from the inner brown bark of Cinnamomum trees which when dried rolls into a tubular-sticks, known commercially as "quill."

The cinnamon plant is a small, evergreen bushy tree belonging to the family of Lauraceae or Laurel of the genus, Cinnamomum.

This novel spice is native to Sri Lankan island but also grows in many other countries such as Indonesia, Myanmar, Bangladesh, India, and China.

Cinnamon "quills" with powder. Courtesy by-Eran Finkle.

Many different cultivars of cinnamons exist. However, the Sri Lankan variety is widely considered as "true cinnamon" (Cinnamomum verum.) Traditionally, the outer cambium (bark) layer of the mature cinnamon tree is bruised using a brass rod and then peeled off from the tree. In the processing units, this layer is sliced into long strips (bands), which are then rolled by hand into "quills" and allowed to dry under the sun.

Cinnamon essential oil (which makes up 0.5% to 1% of its composition) is also extracted from the tree parts. In the factories, this fragrant-rich inner layer is pounded roughly, macerated in seawater, and then subjected to quick distillation.

Cinnamon oil features a golden-yellow color with a distinctive tint of cinnamon and a very pungent, aromatic taste.

Cassia. Note for coarser sticks. Cassia is more pungent but less fragrant than cinnamon.

The pungent taste and scent in cinnamon spice are because of chemical compounds, cinnamic aldehyde, and cinnamaldehyde.

Cassia, also known as Chinese cinnamon, is a different member of Lauraceae family and named as Cinnamomum cassia. Cassia is coarser, more spicy, and pungent but less fragrant than cinnamon. It is usually substituted for cinnamon in savory dishes.

Health benefits of cinnamon

  1. The active principles in the cinnamon spice are known to have anti-oxidant, anti-diabetic, antiseptic, local anesthetic, anti-inflammatory, rubefacient (warming and soothing), carminative and anti-flatulent properties.

  2. Cinnamon spice has the highest antioxidant strength of all the food sources in nature. The total measured ORAC (Oxygen radical absorbance capacity) value for this novel spice is 2,67,536 Trolox equivalents (TE), which is many hundred times more than in chokeberry, apples, etc.

  3. The spice contains health-benefiting essential oils such as eugenol, a phenylpropanoid class of chemical compound that gives a pleasant, sweet aromatic fragrance to it. Eugenol has local anesthetic and antiseptic properties, and it is employed in dental and gum treatment procedures.

  4. Other important essential oils in cinnamon include ethyl cinnamate, linalool, cinnamaldehyde, beta-caryophyllene, and methyl chavicol.

  5. Cinnamaldehyde in cinnamon sticks has been found to have anticoagulant (prevents blood-lotting) function, prevents platelet clogging inside the blood vessels, and thereby helps prevent stroke, peripheral arterial and coronary artery diseases.

  6. The active principles in this spice increase the motility of the intestinal tract and aid in digestion by increasing gastrointestinal enzyme secretions.

  7. This spicy stick is an excellent source of minerals like potassium, calcium, manganese, iron, zinc, and magnesium. Iron is essential for cellular metabolism as a co-factor and in RBC's production. Potassium is an important component of cells and body fluids that helps control heart rate and blood pressure. Manganese and copper are also work as co-factors for the antioxidant enzyme, superoxide dismutase.

  8. It also contains good amounts of vitamin A, niacin, pantothenic acid, and pyridoxine.

  9. Further, it is also a very good source of flavonoid phenolic antioxidants such as carotenes, zeaxanthin, lutein, and cryptoxanthin.

See the table below for in depth analysis of nutrients:

Cinnamon spice (Cinnamonum verum),

ORAC Value-267536, Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percent of RDA
Energy 247 Kcal 12%
Carbohydrates 50.59 g 39%
Protein 3.99 g 7%
Total Fat 1.24 g 4.5%
Cholesterol 0 mg 0%
Dietary Fiber 53.1 g 133%
Folates 6 µg 1.5%
Niacin 1.332 mg 8%
Pantothenic acid 0.358 mg 7%
Pyridoxine 0.158 mg 12%
Riboflavin 0.041 mg 3%
Thiamin 0.022 mg 2%
Vitamin A 295 IU 10%
Vitamin C 3.8 mg 6%
Vitamin E 10.44 mg 70%
Vitamin K 31.2 µg 26%
Sodium 10 mg <1%
Potassium 431 mg 9%
Calcium 1002 mg 100%
Copper 0.339 mg 38%
Iron 8.32 mg 104%
Magnesium 60 mg 15%
Manganese 17.466 mg 759%
Phosphorus 64 mg 9%
Zinc 1.83 mg 17%
Carotene-ß 112 µg --
Crypto-xanthin-ß 129 µg
Lutein-zeaxanthin 222 µg --
Lycopene 15 µg --

Selection and storage

Cinnamon spice can be readily available year-round in the markets, either in the form of sticks (quills) or powdered. Good-quality quills send a sweet aroma, which can be appreciated from a distance.

In the stores, buy whole sticks instead of powder since often it may contain adulterated spicy powders or low-quality cassia. The sticks should be wholesome, and compact, and feature a light brown color in case of the Ceylon variety or dark brown in the Indonesian variety.

Whole sticks should be stored in a cool, dry, dark place, in airtight glass containers for many months, and can be milled using a handheld mill as and when required. Ground cinnamon spice powder should be stored in the refrigerator inside sealed containers and should be used as early as possible since it loses its flavor quickly.

Medicinal uses of cinnamon

Culinary uses

To keep intact its fragrance and flavor, the cinnamon spice is milled (ground) just before preparing dishes and added at the last moment in the recipe since prolonged cooking results in the evaporation of its essential oils.

Safety profile

Uncooked cinnamon spice can cause choking and respiratory distress. Excessive use of the cinnamon stick may cause inflammation of taste buds, gum swelling, and mouth ulcers. Large quantities can cause difficulty breathing, dilate blood vessels, and cause sleepiness, depression, or even convulsions. (Medical disclaimer).

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Further reading:

  1. USDA National Nutrient Database.

  2. Cinnamomum zeylanicum Blume.

  3. -Baker WL, Gutierrez-Williams G, White CM, et al. Effect on glucose control and lipid parameters. Diabetes Care. 2008;31(1):41–43.

  4. High daily intakes of cinnamon: Health risk cannot be ruled out-BfR Health Assessment No. 044/2006, 18 August 2006.

  5. Orihara, Y.; Hamamoto, H.; Kasuga, H.; Shimada, T.; Kawaguchi, Y.; Sekimizu, K. (2008). "A silkworm baculovirus model for assessing the therapeutic effects of antiviral compounds: Characterization and application to the isolation of antivirals from traditional medicines". Journal of General Virology 89 (Pt 1): 188–94.

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