Ceylon vs. Cassia: What Type of Cinnamon is Best for Water?

January 3, 2026 •

4 min read

According to the European Food Safety Authority, some varieties of cinnamon contain high levels of a compound called coumarin, which can be harmful in large doses, making it crucial to know what type of cinnamon is best for water. For those who enjoy a regular glass of cinnamon-infused water for its flavor and potential health benefits, the choice between Ceylon and Cassia cinnamon is more important than you might think.

Quick Summary

This article explores the two main types of cinnamon, Ceylon and Cassia, comparing their flavor, cost, and safety profiles. It explains why Ceylon cinnamon is the healthier and safer option for daily water consumption due to its negligible coumarin content, a compound that can be toxic to the liver in high quantities. The guide details how to make cinnamon water and how to identify the correct type of cinnamon.

Key Points

Ceylon vs. Cassia: Ceylon is the safest option for cinnamon water due to its low coumarin content, which can be harmful to the liver in high doses.
Flavor Profile: Ceylon cinnamon has a mild, sweet, and delicate flavor, whereas Cassia cinnamon is strong, spicy, and pungent.
Daily Consumption: Regular drinkers of cinnamon water should exclusively use Ceylon cinnamon to avoid the health risks associated with Cassia's higher coumarin levels.
Preparation Method: The best way to make cinnamon water is to simmer Ceylon cinnamon sticks in water to create a flavorful and healthy infusion.
Health Benefits: Cinnamon water offers potential benefits including blood sugar regulation, anti-inflammatory effects, and antioxidant protection.
Identification: To identify Ceylon, look for thin, papery, multi-layered sticks that break easily and have a light tan color.

Understanding the Cinnamon Varieties

Cinnamon is a popular spice with a long history of use in both cuisine and traditional medicine. However, not all cinnamon is created equal. The two main types most people encounter are Ceylon and Cassia, and they differ significantly in their characteristics and safety for regular consumption.

Cassia Cinnamon: The Common and Affordable Choice

Cassia cinnamon, often simply labeled "cinnamon" in grocery stores, is the most common and widely available variety. It is typically sourced from China, Indonesia, and Vietnam and is much more affordable than Ceylon cinnamon. Cassia has a very strong, bold, and spicy flavor due to its high concentration of cinnamaldehyde. Its appearance is also distinct, with thick, hard, single-layered sticks that are dark reddish-brown. For water, Cassia will impart a more intense, pungent flavor.

However, the key differentiator for health-conscious consumers is its high coumarin content. Coumarin is a naturally occurring plant compound that can cause liver damage when consumed in large, regular doses. Given the high coumarin levels, Cassia cinnamon should only be used in moderation, especially if added to a daily beverage like water. The European Food Safety Authority has even established a tolerable daily intake for coumarin.

Ceylon Cinnamon: The Safer, Milder Choice

Ceylon cinnamon, also known as "true cinnamon," is native to Sri Lanka and parts of India. It is more delicate, nuanced, and expensive than Cassia, and its sticks are characteristically thin, brittle, and composed of many soft, papery layers. Visually, Ceylon cinnamon is also lighter in color, with a light tan or golden-brown hue. When it comes to flavor, Ceylon is much milder and sweeter, with subtle notes of citrus and cloves, making it ideal for infusions.

The most significant advantage of Ceylon cinnamon for water infusion is its extremely low coumarin content—up to 1,000 times less than Cassia. This makes it the safer choice for daily or regular consumption, eliminating the risk of liver damage associated with high coumarin intake. For anyone making cinnamon water as a daily wellness ritual, Ceylon is the clear winner for safety and health.

How to Make Cinnamon Water

Creating delicious and healthy cinnamon water is simple. This method works well with Ceylon cinnamon sticks, ensuring a flavorful and safe beverage.

Ingredients:
- 1-2 Ceylon cinnamon sticks
- 4 cups of water
- Optional: lemon slices, fresh mint, or a slice of ginger
Method:
1. Place the Ceylon cinnamon sticks in a pot with 4 cups of water.
2. Bring the water to a boil, then reduce the heat and simmer for 15-20 minutes. This process allows the water to absorb the cinnamon's delicate flavor and compounds.
3. Remove from heat and let the mixture cool. The flavor will continue to deepen as it cools.
4. Strain the cinnamon sticks and pour the infused water into a glass pitcher or jar. Add optional ingredients like lemon or mint for extra flavor.
5. Store in the refrigerator and enjoy cold, or reheat gently for a warm drink. You can re-use the same sticks for a day or two, but the flavor will lessen with each use.

The Health Benefits of Cinnamon Water

Drinking cinnamon water can provide a number of potential health benefits, which is a major reason for its popularity.

Supports Blood Sugar Management: Studies suggest that cinnamon can improve insulin sensitivity and help regulate blood sugar levels.
Rich in Antioxidants: Cinnamon is packed with antioxidants, which help combat oxidative stress and protect cells from damage.
Anti-inflammatory Properties: The compounds in cinnamon have been shown to have anti-inflammatory effects, which can benefit overall health and reduce chronic inflammation.
Aids Digestion: Cinnamon has natural digestive properties that can help soothe gastrointestinal issues like bloating and indigestion.

Ceylon vs. Cassia: A Comparison Table

For a clear overview, here is a breakdown of the key differences between Ceylon and Cassia cinnamon.


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Common Name	"True" Cinnamon	Standard or Regular Cinnamon
Coumarin Content	Very low, often negligible	Very high
Safety for Daily Use	Safe due to low coumarin content	Should be consumed in moderation
Flavor	Mild, sweet, delicate with citrus notes	Strong, spicy, and pungent
Appearance	Light tan, brittle, soft, multi-layered quills	Darker reddish-brown, hard, single-layered bark
Cost	More expensive	More affordable

Conclusion

When it comes to deciding what type of cinnamon is best for water, especially if you plan to drink it regularly for its health benefits, Ceylon is the definitive superior choice. Its significantly lower coumarin content removes the risk of liver damage associated with the more common and affordable Cassia variety. While Cassia can be used safely for occasional flavoring, Ceylon is the ideal option for a daily, healthful cinnamon water ritual. Consider investing in authentic Ceylon cinnamon sticks for the purest, safest, and most delicately flavored water infusion. For more detailed information on coumarin's effects on the liver, you can refer to authoritative sources like the National Center for Complementary and Integrative Health.

Identifying Quality Ceylon Cinnamon

To ensure you are buying real Ceylon, look for products labeled explicitly as "Ceylon" or "Cinnamomum verum". The sticks should be light tan, feel delicate, and break easily. The aroma will be sweeter and less pungent than Cassia. Ground Ceylon is also lighter in color and finer in texture than its Cassia counterpart. For the freshest and most potent flavor, purchasing whole sticks is recommended.

Is ground cinnamon acceptable?

While whole sticks are ideal for visual appeal and a more controlled infusion, ground Ceylon cinnamon can also be used. A quarter-teaspoon stirred into warm water can create a quick, flavorful drink. However, ground spices can lose their potency faster, so use it quickly after opening and choose a high-quality, reputable brand. The same coumarin concerns still apply, so confirm the ground variety is Ceylon for daily use.

Frequently Asked Questions

Ceylon cinnamon is considered better for regular water infusions because it contains significantly lower levels of coumarin compared to Cassia cinnamon. Coumarin can cause liver damage in large, consistent doses, making Ceylon the safer choice for daily consumption.

Coumarin is a natural compound found in high amounts in Cassia cinnamon. In large doses, it can be toxic to the liver. For regular intake, such as drinking cinnamon water daily, it is a concern that is almost entirely mitigated by choosing Ceylon cinnamon.

Yes, you can use ground cinnamon, but be sure it is the Ceylon variety if you plan to drink it regularly. While ground cinnamon is quicker to infuse, it loses potency faster than whole sticks. For the best flavor and safety, use Ceylon cinnamon powder.

Ceylon sticks are lighter tan, soft, brittle, and made of many thin, multi-layered curls. Cassia sticks are darker, thicker, harder, and have a single, solid bark layer. The flavor of Ceylon is also milder and sweeter.

Cassia cinnamon is safe to consume in moderation, such as in occasional baking or seasoning. However, due to its high coumarin content, it is not recommended for regular, daily intake like consistently drinking cinnamon water.

Potential health benefits of cinnamon water include aiding in blood sugar regulation, boosting antioxidant intake, providing anti-inflammatory compounds, and supporting digestion.

Authentic Ceylon cinnamon can be purchased at specialty spice shops and online retailers. When buying, always check for specific labeling like "Ceylon" or "Cinnamomum verum" to ensure you're not getting mislabeled Cassia.