Breakfast
Banana Oat Pancakes
15 minEasy
Cinnamon (Ground)
Herbs & Spices · Safe Spices
TLDRLast updated 4 September 2026
One teaspoon of ground cinnamon, 2 g, is rated green and nothing shows up in any group. The wider point is about the spice rack: single ground spices are one dried plant part and carry no allium, while the blends sitting beside them, curry powder, taco seasoning, chai mixes, ras el hanout, very often list garlic or onion powder in the small print.
Last updated 4 September 2026Serving sizes for cinnamon (ground)
One teaspoon, 2 g, is what has been measured, and it is rated green.
1 teaspoonabout 2 g
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 teaspoon | 2 g | None detected |
Breakdown for 1 teaspoon
0gFructose
0gLactose
0gFructans
0gGOS
0gSorbitol
0gMannitol
1 teaspoonabout 2 g
Is cinnamon (ground) low FODMAP?
Cinnamon is bark, dried and milled, and bark is mostly woody fibre and aromatic oil. There is little fermentable carbohydrate in it to start with, and a teaspoon weighs only 2 g, so even a spice that did carry something would struggle to deliver much at that dose. That is the general shape at the sweet end of the rack, where nutmeg, cloves and cardamom are all used by the pinch. One teaspoon is the only amount measured here, and it happens to be the amount a recipe asks for.
Cinnamon (Ground) and IBS: what to know
The risk in a spice cupboard is never the jar with one word on it. Blends are where the trouble lives, because the words seasoning, spice mix and natural flavour are allowed to cover an allium without naming it, and a single teaspoon of garlic powder carries 0.85 g of fructans. Cinnamon turns up inside blends as well: apple pie spice, pumpkin pie spice, chai and garam masala are cinnamon plus other things, and the other things are the part to read. A jar that names every ingredient is a jar you can judge for yourself.
Gut-friendly ways to eat cinnamon (ground)
Cinnamon reads as sweetness without being sweet, which earns its keep when honey is out at a teaspoon on 2 g of excess fructose. Stir half a teaspoon through porridge with a third of a ripe banana, or into lactose-free yogurt with a little maple syrup, and you need noticeably less sugar for the same effect. It will not dissolve in cold liquid, so whisk it into the oats or the batter instead of dusting it over a cold smoothie, where it sits on top as grit. In savoury cooking it goes with lamb, tomato and rice, in quantities you can barely taste.
Recipes with cinnamon (ground)
Frequently asked questions
Are cinnamon sticks the same as ground cinnamon?
As a flavour, close; as a measurement, not at all. Our figure covers one teaspoon of the ground spice, and cinnamon sticks have their own entry because a stick infuses a liquid and then comes out again, leaving most of itself behind. Use sticks in rice, poached fruit and mulled drinks, and the ground spice wherever it has to stay in the dish, such as baking or a dry rub.
Can I put cinnamon on my porridge every day?
The data covers one teaspoon, which is more than most people sprinkle, and daily use of that amount is not something the figures argue against. Habitually larger doses are untested here. The more useful daily check is what the cinnamon is going on: oats are green at half a cup dry, 52 g, and red at a full cup, so the bowl is likelier to matter than the spice.
Which spice blends should I avoid?
Any that will not tell you what is in them. Taco and fajita seasoning, ranch, five-spice, jerk, gravy granules, seasoned salt and most commercial rubs are built on onion and garlic powder, and one teaspoon of onion powder alone carries 0.72 g of fructans. Mixing your own from single jars takes two minutes and removes the guesswork: cumin, coriander, paprika, turmeric and cinnamon cover most of what those blends were doing.
Is cinnamon in cakes and pastries low FODMAP?
The cinnamon is rarely the problem in a cinnamon bun; the wheat flour, the sugar and often the honey or dried fruit are, and a cinnamon roll has its own entry for that reason. If you are baking at home, cinnamon is one of the few ingredients you can keep exactly as written and adjust everything around. A smaller piece with a spice-heavy filling is the usual compromise.
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