How much oxalate is in ceylon cinnamon?

November 18, 2025 •

3 min read

According to research published in the American Journal of Clinical Nutrition, the amount of water-soluble oxalate in cinnamon is very low, which directly impacts how much oxalate is in ceylon cinnamon that is absorbed by the body. This means that while the spice contains oxalates, the absorbable amount is not a major dietary concern for most people when consumed in typical culinary portions.

Quick Summary

Ceylon cinnamon contains minimal levels of soluble oxalate, the type most readily absorbed by the body. This makes it a safer dietary choice, especially compared to supplements, for those watching their oxalate intake due to kidney stone concerns.

Key Points

Low Soluble Oxalate: Ceylon cinnamon contains very low levels of soluble oxalate, the form most readily absorbed by the body.
Insoluble Form Predominates: A significant portion of the total oxalate in cinnamon is in an insoluble form, meaning it is poorly absorbed by the digestive tract.
Safety for Kidney Concerns: Due to its low soluble oxalate content, Ceylon cinnamon is generally considered safe for individuals prone to kidney stones, particularly in culinary amounts.
Supplements vs. Spice: High-dose cinnamon supplements can provide a much higher, concentrated dose of total oxalate and should be approached with caution by susceptible individuals.
Cassia vs. Ceylon: The primary health distinction between Ceylon and Cassia cinnamon is Cassia's high coumarin content, though the oxalate profile also favors Ceylon.
Low Dietary Impact: For most people, the small amount of Ceylon cinnamon used in cooking does not contribute significantly to overall dietary oxalate intake.
Discuss with a Doctor: If you have a history of kidney stones or other kidney issues, it is always recommended to consult your healthcare provider about dietary modifications.

The Surprising Truth About Oxalates in Spices

When managing dietary oxalate intake, particularly for those prone to kidney stones, many common foods are scrutinized. Spices are a frequent area of confusion, as some, like turmeric, are known to be very high in soluble oxalate. However, the picture is different for Ceylon cinnamon, and understanding the nuance between total versus soluble oxalate is key to making informed dietary choices.

Soluble vs. Insoluble Oxalate: The Key Difference

Oxalates exist in two forms: soluble and insoluble. The soluble form is water-soluble and can be readily absorbed by the body from the gut, increasing urinary oxalate excretion and potentially leading to the formation of calcium oxalate kidney stones. The insoluble form, which is bound to minerals like calcium, passes through the body without being significantly absorbed. Research shows that only a tiny fraction of the oxalate in cinnamon is in the more bioavailable, soluble form.

Ceylon Cinnamon's Low Soluble Oxalate Profile

Studies specifically investigating the absorbability of oxalate from cinnamon demonstrate that it poses a very low risk when used as a culinary spice.

Low Absorbability: A study found that only about 6% of the total oxalate content in cinnamon was water-soluble.
Lower Urinary Excretion: Supplemental cinnamon did not significantly increase urinary oxalate excretion.
Microscopic Evidence: Microscopic analysis confirms calcium oxalate crystals in Ceylon cinnamon.

Culinary Use vs. Supplements: A Cautionary Note

Typical culinary amounts of Ceylon cinnamon contribute negligibly to overall oxalate load. High-dose cinnamon supplements, however, should be approached with more caution as they deliver a concentrated dose of total oxalate. Consulting a healthcare provider is recommended before starting high-dose supplements, particularly if you have a history of kidney stones.

Cassia vs. Ceylon Cinnamon: A Comprehensive Comparison

The difference in oxalate profile is one of several important distinctions between Ceylon and its more common counterpart, Cassia cinnamon. While Ceylon is often referred to as "true" cinnamon, Cassia is what is typically found in grocery stores and offers a more pungent, spicier flavor. The most well-known difference is coumarin content, with Cassia containing significantly higher, potentially hepatotoxic levels in high doses, while Ceylon has negligible amounts. For those monitoring oxalate, Cassia's profile is also less favorable due to potentially higher soluble content, though more research is needed.

Oxalate and Coumarin Content: Ceylon vs. Cassia


Feature	Ceylon Cinnamon	Cassia Cinnamon
Total Oxalate	Can be high (~3460 mg/100g DM), but most is insoluble.	Variable; some sources list as a high-oxalate spice.
Soluble Oxalate	Very low absorbable levels; approximately 6% of total oxalate.	Potentially higher soluble content, though studies are limited.
Coumarin Content	Negligible amounts; considered safe for daily use.	High levels; prolonged high consumption can cause liver damage.
Health Implication	Safer for individuals concerned about kidney stones and liver health due to low soluble oxalate and low coumarin.	Higher risk profile for both liver and potentially kidney stone issues with high, regular consumption.

Conclusion: Making the Right Choice

In conclusion, while all cinnamon contains some amount of oxalate, the type of cinnamon and the form in which it is consumed are critical factors. For managing oxalate intake, Ceylon cinnamon is the far superior and safer choice due to its low levels of soluble oxalate and minimal coumarin content. When used in normal culinary quantities, the oxalate contribution is minimal and unlikely to pose a risk to most individuals, even those with a history of kidney stones. As with any dietary modification, consulting a healthcare professional is advisable for personalized guidance, especially for those considering high-dose supplements. {Link: droracle.ai https://www.droracle.ai/articles/95372/cinnamon-safety-in-ckd-patients-or-preferred-type}

Frequently Asked Questions

The main concern with oxalates is the soluble, or water-soluble, form, which is more readily absorbed by the body and can contribute to the formation of kidney stones. The good news is that Ceylon cinnamon contains very low levels of this soluble type.

Yes, while Ceylon cinnamon does contain oxalates, its content of soluble (absorbable) oxalate is considered very low, especially compared to many other foods.

Studies have shown that Ceylon cinnamon has a much lower percentage of soluble oxalate than other high-oxalate spices. While more common Cassia cinnamon is high in coumarin, the distinction in absorbable oxalate also makes Ceylon the safer choice for those on a low-oxalate diet.

Yes, high-dose cinnamon supplements provide a concentrated intake of total oxalate. While the percentage of soluble oxalate may remain low, the much higher dose can present a risk for susceptible individuals compared to the small amounts used in cooking.

When consumed in typical culinary quantities, Ceylon cinnamon is not considered to increase the risk of kidney stones due to its very low soluble oxalate content. High-dose supplements, however, require more caution.

The most significant health difference is coumarin content. Cassia cinnamon contains high levels of coumarin, which can be hepatotoxic (harmful to the liver) with regular, high intake. Ceylon has negligible coumarin, making it much safer for frequent use.

While Ceylon cinnamon's low soluble oxalate content is generally safe, individuals with pre-existing kidney conditions like chronic kidney disease (CKD) should always consult their healthcare provider or nephrologist before making dietary changes or taking supplements.

Some sources indicate a teaspoon of cinnamon can contain around 40mg of oxalate. However, this figure represents total oxalate, and crucially, only a small fraction is soluble and absorbable by the body.

To minimize any potential oxalate from cinnamon, you can continue to use moderate amounts of Ceylon cinnamon. Consuming adequate calcium at the same time can also help bind oxalates in the gut, reducing absorption.