Does Cassia Cinnamon Have Coumarin? The Truth About Your Spice Rack

November 18, 2025 •

3 min read

According to the German Federal Institute for Risk Assessment, cassia cinnamon contains relatively high concentrations of coumarin, a flavoring substance that can be damaging to the liver in some sensitive individuals. This fact is often unknown to consumers, who use the widely available and inexpensive cassia variety for most cooking and baking without understanding the potential health implications of its high coumarin content.

Quick Summary

The majority of cinnamon sold commercially is cassia, which contains significant levels of coumarin, a compound linked to liver damage with excessive intake. By contrast, the more expensive Ceylon or 'true' cinnamon has only trace amounts of this compound. Choosing the right variety is crucial for those who consume cinnamon regularly to avoid potential health risks associated with coumarin.

Key Points

Cassia contains coumarin: The most common and inexpensive cassia cinnamon contains significant levels of coumarin, a naturally occurring compound.
Ceylon has low coumarin: Ceylon, or 'true' cinnamon, contains only trace amounts of coumarin.
High intake may harm the liver: Excessive coumarin consumption over time can lead to liver damage, particularly in sensitive individuals.
Moderate consumption is key: Occasional, small amounts of cassia are generally not a concern; however, daily heavy use increases health risks.
Check cinnamon labels: If a product is simply labeled 'cinnamon,' it is usually the high-coumarin cassia variety.
Identify sticks visually: Cassia sticks are thick and hard, while Ceylon are thin, multi-layered quills.
Ceylon costs more: Ceylon cinnamon is more expensive but is the safer option for regular consumption due to lower coumarin.

Understanding Coumarin in Cinnamon

Coumarin is a naturally occurring aromatic organic chemical found in many plants, including different varieties of cinnamon. It is responsible for a sweet, vanilla-like aroma, but in high doses, it can be hepatotoxic, meaning it can cause damage to the liver. While the use of synthetic coumarin as a food additive was banned in the U.S. in the 1950s due to potential health concerns, the compound is still present naturally in food products that use cassia cinnamon.

Cassia vs. Ceylon: The Key Difference

The distinction between cassia and Ceylon cinnamon is the most critical factor regarding coumarin exposure. Cassia cinnamon is the most common and inexpensive cinnamon found in grocery stores. It is known for its strong, pungent flavor and is primarily sourced from China, Indonesia, and Vietnam. Ceylon cinnamon, also known as "true cinnamon," is native to Sri Lanka and parts of Southern India and has a much milder, sweeter, and more delicate flavor.

Cassia (Chinese, Vietnamese, Indonesian): Contains high levels of coumarin, with levels ranging from 1% to as high as 10%. Regular, high consumption can potentially be harmful.
Ceylon (Sri Lankan): Contains very low, often undetectable, trace amounts of coumarin, typically around 0.004%. This makes it a safer option for daily or heavy consumption.

The Health Implications of Coumarin Intake

For most people who consume cinnamon in small, occasional amounts, the level of coumarin from cassia is unlikely to pose a significant health risk. However, those who regularly consume large quantities of cassia cinnamon should be mindful of their intake. The European Food Safety Authority (EFSA) and other health bodies have established a Tolerable Daily Intake (TDI) of coumarin at 0.1 mg per kilogram of body weight.

Liver Damage: For a small group of sensitive individuals, high doses of coumarin can cause reversible liver damage.
Potential for Overexposure: Due to high coumarin content in cassia, it's relatively easy to exceed the TDI, especially for children.
Blood Clotting Interference: Excessive intake may interfere with blood clotting, which is a concern for individuals on blood-thinning medications.

Comparison of Cassia vs. Ceylon Cinnamon


Feature	Cassia Cinnamon	Ceylon Cinnamon
Botanical Name	Cinnamomum cassia, C. burmannii, C. loureiroi	Cinnamomum verum (syn. C. zeylanicum)
Origin	China, Indonesia, Vietnam	Sri Lanka, Southern India
Coumarin Content	High (1–5%, sometimes higher)	Very low (approx. 0.004%)
Flavor	Strong, spicy, pungent, and less sweet	Mild, delicate, and sweeter with citrus notes
Appearance	Thick, hard, single-layered bark	Thin, papery, multi-layered quills
Cost	Inexpensive, widely available	More expensive, specialty item
Primary Use	General baking, savory dishes	Desserts, delicate recipes, health supplements

Making Informed Choices

For regular consumers or individuals with pre-existing health conditions, choosing the low-coumarin Ceylon variety is a much safer option. Always check product labels; if it just says “cinnamon,” it is almost certainly the high-coumarin cassia variety.

Identifying the Difference in the Kitchen

Distinguishing between the two varieties can be done visually. Cassia cinnamon sticks are thick, hard, and reddish-brown. Ceylon cinnamon consists of thin, brittle, multi-layered quills that are lighter in color. Ground cinnamon is impossible to differentiate visually.

Using a Link to Learn More

To gain more in-depth knowledge about coumarin's effects, you can find detailed information from {Link: Bundesinstitut für Risikobewertung https://www.bfr.bund.de/en/service/frequently-asked-questions/topic/faq-on-coumarin-in-cinnamon-and-other-foods/}.

Conclusion

In summary, yes, cassia cinnamon does contain significant amounts of coumarin that warrant moderate consumption, especially for frequent users or those with liver conditions. For regular cinnamon enjoyment with minimal risk, the Ceylon variety is the safer choice due to its negligible coumarin content. Understanding the difference between cassia and Ceylon is important for making healthy choices.

Frequently Asked Questions

Coumarin is a natural flavoring and fragrant substance found in many plants, including cassia cinnamon. High doses of coumarin can be hepatotoxic, potentially causing liver damage in some individuals.

In ground form, it is nearly impossible to tell the difference visually, so checking the label for the botanical name is the best approach. For sticks, cassia is a thick, hard, single-layered bark, while Ceylon is a thinner, brittle, and multi-layered quill.

Health authorities recommend a Tolerable Daily Intake (TDI) of coumarin at 0.1 mg per kg of body weight. Consuming more than this amount from high-coumarin cassia can pose risks, especially for sensitive individuals and children.

Yes, cassia contains beneficial compounds like cinnamaldehyde and has been studied for its potential effects on blood sugar control and anti-inflammatory properties. However, the coumarin content necessitates moderation, especially for regular consumers.

If you consume cinnamon regularly in substantial amounts, it is recommended to switch to Ceylon cinnamon, which has negligible coumarin content. For occasional use, the risk is minimal, but being mindful of intake is still a good practice.

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Ceylon cinnamon is more expensive because its cultivation and harvesting are more labor-intensive. It is often hand-harvested, and the trees yield less bark, making it a pricier specialty item.