Is Ceylon Cinnamon Healthier Than Ground Cinnamon? The Health Risks Explained

December 25, 2025 •

3 min read

Did you know that the majority of "ground cinnamon" sold in supermarkets is not true cinnamon and contains high levels of coumarin, a compound linked to liver toxicity? The real difference between this common variety (Cassia) and high-quality Ceylon cinnamon is a critical health consideration for regular consumers.

Quick Summary

Common ground cinnamon, often Cassia, contains high coumarin levels that pose liver risks with regular intake. Ceylon cinnamon has negligible coumarin, making it the significantly safer and healthier choice for daily use.

Key Points

Coumarin Content: The primary health difference is that common Cassia cinnamon contains high levels of coumarin, a compound that can be toxic to the liver in large, regular doses.
Safer for Daily Use: Ceylon cinnamon, or "true cinnamon," contains only trace amounts of coumarin, making it the safer option for regular and high-quantity consumption.
Health Benefits: Both Ceylon and Cassia contain antioxidants and anti-inflammatory properties and can help regulate blood sugar, but Ceylon provides these benefits without the coumarin risk.
Identification: Ceylon sticks are light brown, soft, and multi-layered, while common Cassia sticks are dark, hard, and single-layered. It is difficult to distinguish between ground forms.
Consumer Awareness: Most commercially available "ground cinnamon" is Cassia, and unless the packaging explicitly states "Ceylon," you should assume it contains high coumarin.

The Core Difference: Cassia vs. Ceylon

While many people assume all cinnamon is the same, the common ground cinnamon found in most grocery stores is almost always the Cassia variety, which originates from China and Indonesia. True cinnamon, or Ceylon cinnamon, comes from Sri Lanka and is harvested from the inner bark of the Cinnamomum verum tree. The two varieties differ significantly in their flavor, appearance, and, most importantly, chemical composition.

The Coumarin Conundrum: A Critical Health Factor

This is the most significant reason Ceylon is considered the healthier option for frequent use. Coumarin is a naturally occurring plant compound present in all cinnamon, but the concentration varies dramatically between types.

Cassia Cinnamon: This type can contain high levels of coumarin, sometimes up to 1%. In high doses, coumarin can be toxic to the liver, especially with long-term, regular consumption. Several food safety authorities have set tolerable daily intake (TDI) limits for coumarin based on body weight. For some individuals, just 1-2 teaspoons of Cassia cinnamon per day could exceed this limit.
Ceylon Cinnamon: Often called "true cinnamon," Ceylon contains only trace amounts of coumarin, typically around 0.004%, which is up to 250 times less than Cassia. This makes Ceylon the safe choice for those who consume cinnamon regularly, such as in daily smoothies, coffee, or for its medicinal properties.

Health Benefits: What Both Types Offer

Despite the coumarin difference, both Ceylon and Cassia cinnamon offer powerful health benefits due to their other bioactive compounds, particularly cinnamaldehyde. These benefits include:

Blood Sugar Regulation: Both types have shown promise in helping to regulate blood sugar levels and improving insulin sensitivity, which is beneficial for people with type 2 diabetes. However, due to the coumarin content, Cassia is not recommended for daily, high-volume consumption for this purpose.
Antioxidant and Anti-inflammatory Properties: Cinnamon is packed with antioxidants that help fight free radicals and reduce oxidative stress. It also possesses anti-inflammatory properties that can help reduce inflammation throughout the body.
Antimicrobial Action: The spice has long been known for its ability to fight against certain bacteria and fungi.

Identifying Your Cinnamon

Unless the label specifies "Ceylon" or "True Cinnamon," the product is almost certainly Cassia. For ground cinnamon, it's virtually impossible to tell the difference just by looking, but for sticks, there are clear signs:

Ceylon sticks are light brown, soft, and feature multiple thin layers rolled into a delicate, cigar-like quill. They are easily crumbled by hand.
Cassia sticks are dark reddish-brown, hard, and consist of a single, thick, rough layer of bark.

Making the Right Choice

Your ideal cinnamon depends on your usage. For occasional bakers who use a sprinkle once a month, Cassia is likely fine. However, for anyone consuming cinnamon daily, in larger quantities, or as a supplement, Ceylon is the only truly safe option. For children or individuals with pre-existing liver conditions, choosing Ceylon is highly recommended.

Comparison of Ceylon and Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Coumarin Content	Very low (trace amounts)	High (can be up to 1%)
Taste	Mild, sweet, delicate, complex	Strong, spicy, pungent
Appearance (Sticks)	Thin, multi-layered, light brown quills	Thick, single-layered, dark reddish-brown sticks
Texture	Fragile, easily crumbled	Hard, difficult to grind
Price	More expensive	Economical, cheaper
Best For	Daily use, subtle flavors, desserts	Occasional baking, bold flavors

Key Takeaways for Safer Consumption

Check labels for the words "Ceylon" or "True Cinnamon" to ensure you are buying the low-coumarin variety.
For daily use or supplements, always opt for Ceylon to avoid the risk of liver damage from coumarin.
If using Cassia (common ground cinnamon), moderate your consumption, particularly if you have liver issues or are sensitive.
Consider switching to Ceylon for children's food and baked goods, especially if cinnamon is a frequent ingredient.

Conclusion: Making an Informed Choice

While both varieties offer general health benefits, the health comparison between Ceylon and ground cinnamon ultimately comes down to coumarin. For daily, sustained consumption, Ceylon cinnamon is unequivocally the healthier and safer choice due to its negligible coumarin content. By understanding this crucial difference, you can make an informed decision and enjoy the benefits of cinnamon without the associated health risks. For more in-depth information on the differences, Healthline offers an excellent article detailing the comparison.

Frequently Asked Questions

The main health risk of common ground cinnamon (Cassia) is its high coumarin content. High doses of coumarin, especially with regular consumption, can lead to liver damage.

The easiest way to tell the difference is by looking at the sticks. Ceylon sticks are thin, soft, and multi-layered, while Cassia sticks are thick, hard, and single-layered. For ground powder, you must check the product label for 'Ceylon'.

Yes, it is safe to consume Cassia cinnamon in moderation and occasionally, such as in baked goods. However, daily or large-scale consumption is not recommended due to the coumarin risk.

Ceylon cinnamon is more expensive because it is native to specific regions and requires a more labor-intensive harvesting process, involving the delicate peeling of inner bark layers.

While both share general health benefits like antioxidant and anti-inflammatory properties, Ceylon is considered healthier for regular use because it offers these benefits without the significant coumarin risk present in Cassia.

For children, who have a lower body weight, the tolerable daily intake of coumarin is much lower. Therefore, using Ceylon cinnamon for any food where it is a significant ingredient is highly recommended.

Yes, but you may need to adjust the quantity. Since Ceylon has a milder flavor, you might need to use more to achieve the same taste intensity as Cassia.