Does cinnamon break a fast? — Explained by Simple

Written by Trey Reck

Medically reviewed by Louise Bula, RD

Does cinnamon break a fast? 

Can you have cinnamon while intermittent fasting? 

If questions like these are making you feel stuck, we’ve got the answers you need.

Will cinnamon break a fast?

At Simple, we determine that a substance will break your fast if it contains more than 9 calories. (More here if you’re curious: What breaks a fast?)

One teaspoon of cinnamon contains 6.42 calories.

So, can cinnamon break a fast? Yes, if you consume too much (roughly over 1.5 teaspoons). 

But adding a pinch or a sprinkle of cinnamon to 2–3 drinks during your fasting period will not break your fast — and can be a great way of adding some extra spice!

Need a guide to show you the how-tos of fat burning, unlock the weight loss habits you need to thrive, and show you the intermittent fasting ropes? Take our quiz. The Simple app is the guide you’re looking for! 

What is cinnamon? 

Cinnamon is a spice. It’s a rich source of polyphenols (more on that later).

And it’s an easy way to add some sweetness and flavor to your fast! 

Nutritional value

Cinnamon has 2.1 g of carbs per teaspoon but won’t spike your insulin. (Curious how intermittent fasting and insulin go together?) 

One teaspoon of cinnamon will also give you:

• 26.1 mg of calcium
• 1.66 mg of phosphorus
• 1.56 mg of magnesium
• 11.2 mg of potassium
• 0.39 µg of vitamin A

It’s this rich breakdown of vitamins and minerals that gives cinnamon its health-promoting qualities. 

Health benefits and possible drawbacks of using cinnamon while intermittent fasting

Cinnamon is known for its health benefits. 

• As cinnamon is naturally sweet and helps regulate blood sugar, it can help control cravings. 
• Cinnamon is high in antioxidants, which can help reduce inflammation and oxidative stress.[1]

• Cinnamon may help lower “bad” cholesterol as well as fasting insulin and blood glucose levels.[1] 

• Cinnamon may improve cognitive functions like learning and memory, but we need more studies before we can say for sure.[2]

Pretty impressive for a ground-up root! 

One drawback of using cinnamon while intermittent fasting is that some people are sensitive to cinnamon on an empty stomach.[3] That can cause gastrointestinal upset, like stomach aches, nausea, bloating, or gas.

To get the full health benefit of cinnamon, make this spicy little number a regular in your eating window (especially if it makes your belly grumpy when empty). And, to really power up your results, check out our guide on what to eat during intermittent fasting, too. When you nail your nutrition, you’ll experience more impact from intermittent fasting on blood sugar, heart health, and weight management![4] 

Important note: intermittent fasting isn’t safe for everyone. Start by speaking with your healthcare provider, especially if you: 

• have type 1 diabetes
• are pregnant, breastfeeding, or trying to conceive
• are prescribed medication (like hypertensives or any medications that need to be taken with food)
• have a history of or are currently diagnosed with disordered eating
• have a BMI of less than 18.5
• are 18 and under or 80 years or older

Tips on using cinnamon during a fast

When you’re fasting, the objective is to get from one end of your fast to the other without consuming any calories.

You’re naturally going to have cravings, and sometimes you’ll feel hungry. Now that we’ve put those “Will cinnamon break my fast?” worries to bed, you can leverage your spice rack to help! 

Cinnamon can add flavor to your hot drinks and encourage you to drink more. Drinking enough water helps regulate your appetite. Try adding a pinch of cinnamon to black coffee, hot water, or tea to add some natural sweetness. 

For other drinks you could liven up with cinnamon — and a few to avoid — check out our guide on what you can drink while fasting.
Overall, does cinnamon break the effectiveness of your intermittent fasting? No. As long as you keep your amounts in check (1.5 teaspoons per fast, tops), cinnamon could actually be a real fasting ally!

Written by Trey Reck

Medically reviewed by Louise Bula, RD