Is Ceylon Cinnamon Powder the Same as Regular Cinnamon?

December 22, 2025 •

4 min read

Over 90% of cinnamon sold in North American stores is Cassia, not Ceylon, fundamentally differing from true cinnamon powder in origin, flavor, and coumarin levels. This means the spice in your cupboard, labeled simply "cinnamon," is likely not the authentic, delicate Ceylon variety from Sri Lanka, a fact with important implications for both cooking and health.

Quick Summary

Ceylon cinnamon and regular (Cassia) cinnamon are distinct spices from different trees, with Ceylon having a delicate flavor and very low coumarin, while Cassia is stronger, spicier, and contains high coumarin, posing potential health risks with regular, heavy use.

Key Points

Not the Same: Regular cinnamon in most stores is Cassia, not Ceylon, and they are different species.
Coumarin Content: Cassia cinnamon contains high levels of coumarin, which can be harmful to the liver with regular, heavy intake, while Ceylon has negligible amounts.
Flavor Profile: Ceylon is known for its mild, sweet, and complex flavor, whereas Cassia is bold, spicy, and often pungent.
Culinary Use: Choose Ceylon for delicate desserts and daily wellness, but use Cassia for robust baked goods and savory dishes.
Origin: Ceylon cinnamon comes from Sri Lanka, while Cassia originates primarily from China, Indonesia, and Vietnam.
Safer for Daily Use: Due to its extremely low coumarin content, Ceylon is the safer option for those who consume cinnamon frequently.

Understanding the Two Main Kinds of Cinnamon

When you buy a jar labeled simply "cinnamon" from your local supermarket, you are almost certainly purchasing Cassia cinnamon, which is native to China, Indonesia, and Vietnam. In contrast, Ceylon cinnamon, or "true cinnamon," originates from Sri Lanka and is a completely different species botanically. Though both belong to the Cinnamomum genus, their distinct properties are vital for anyone concerned with flavor, health, or culinary authenticity. The differences extend from their appearance as sticks and powders to their flavor profiles, chemical composition, and safety for consumption.

The Critical Coumarin Connection

One of the most significant distinctions between the two types is the level of coumarin, a natural flavoring and blood-thinning compound found in many plants. While safe in small quantities, high doses of coumarin can be harmful to the liver. The key difference lies in the concentration: Cassia cinnamon contains substantially higher levels of coumarin than Ceylon cinnamon, which has only negligible amounts.

Cassia Cinnamon: Contains 0.4-1.2% coumarin in its powder form. Health authorities, such as the European Food Safety Authority (EFSA), set a Tolerable Daily Intake (TDI) for coumarin, and regular, high consumption of Cassia can easily exceed this limit, especially for sensitive individuals or those with pre-existing liver conditions.
Ceylon Cinnamon: Contains very low levels of coumarin, typically 0.004-0.01%. This makes it the safer choice for individuals who consume cinnamon regularly, such as for health benefits or in daily cooking.

A Comparison of Ceylon and Cassia Cinnamon Powder


Feature	Ceylon Cinnamon	Cassia Cinnamon (Regular)
Origin	Primarily Sri Lanka	China, Indonesia, Vietnam
Flavor Profile	Mild, sweet, delicate, with complex notes of citrus and florals	Strong, bold, spicy, and often slightly bitter
Powder Color	Light tan or golden brown	Dark reddish-brown
Coumarin Content	Very low, making it safe for regular use	High, posing potential liver risks with heavy consumption
Texture	Sticks are soft, multi-layered, and brittle; powder is fine	Sticks are hard, thick, single-layered; powder can be coarser
Price	More expensive due to labor-intensive harvesting	Cheaper and more widely available
Culinary Use	Best for delicate desserts, pastries, and teas	Suitable for bold baked goods like cinnamon rolls and savory dishes

Culinary Applications and Substitution Tips

Choosing the right cinnamon for your recipe is a matter of both health and flavor. The intensity difference between the two is significant, so they are not always interchangeable on a 1:1 basis, particularly in powdered form where potency is concentrated.

Ceylon Cinnamon Uses

Delicate custards, puddings, and light sauces.
Baking where a subtle cinnamon flavor is desired.
Infusing into beverages like teas or mulled wine.
Sprinkling over oatmeal or fresh fruit.

Cassia Cinnamon Uses

Hearty baked goods like cinnamon rolls, gingerbread, and apple pies.
Savory dishes such as curries, stews, and spice rubs for meat, where a powerful cinnamon note is required.
Everyday sprinkling in coffee or toast, but in moderation due to coumarin levels.

When substituting, remember that Cassia's flavor is far more potent. If a recipe calls for Cassia and you use Ceylon, you may need to increase the amount by 1.5x or more to achieve a similar intensity. Conversely, if you switch from Cassia to Ceylon for health reasons, you should adjust recipes to avoid an overpowering flavor.

How to Distinguish the Powdered Versions

While distinguishing the whole sticks is relatively straightforward (Ceylon sticks are thin, soft, and multi-layered, while Cassia sticks are thick, hard, and single-layered), telling the difference in powdered form is more challenging. Flavor and color are your best indicators. Ceylon powder is a lighter, golden-brown with a mild, sweet taste. Cassia powder is a darker, reddish-brown with a pungent, spicy flavor. If you are concerned about coumarin intake and the label doesn't specify, assume it's the more common Cassia and consume it sparingly. The phrase "true cinnamon" or "Cinnamomum verum" on the label confirms it is Ceylon.

Conclusion: Making the Right Choice for Your Kitchen

So, is ceylon cinnamon powder the same as regular cinnamon? The definitive answer is no; they are distinct spices with different flavor profiles, origins, and crucial health implications related to coumarin content. For delicate desserts, a milder flavor, or regular, everyday consumption, true Ceylon cinnamon is the safer and more nuanced choice. For bold, spicy flavors in baked goods and savory meals, the more common and affordable Cassia works well, but should be used in moderation. Educating yourself on the differences empowers you to make an informed decision for both your culinary endeavors and your health. For more detailed information on coumarin and recommended intake, you can consult authoritative health sources, such as the European Food Safety Authority.(https://spice.alibaba.com/spice-basics/cinnamon-vs-ceylon-cinnamon-the-spicy-showdown-you-didn-t-know-you-needed)

Making the Right Choice for Your Kitchen: A Summary

To summarize, the difference between Ceylon and Cassia cinnamon lies in their origin, flavor profile, texture, and coumarin content. Ceylon cinnamon offers a milder, sweeter flavor and is ideal for everyday use, while Cassia provides a stronger, spicier taste that works well in bold recipes. Understanding these differences helps you make the best choice for your culinary needs and health goals.

Frequently Asked Questions

'Regular' cinnamon is typically Cassia cinnamon, which comes from different tree species than Ceylon cinnamon, or 'true cinnamon.' They differ in origin, flavor, coumarin content, and culinary applications.

Ceylon cinnamon is healthier for regular, high consumption due to its significantly lower coumarin content. High intake of coumarin from Cassia can pose health risks, particularly for the liver.

Distinguishing the powders is difficult, but Cassia is usually a darker reddish-brown with a stronger, spicier flavor, while Ceylon is a lighter, golden-brown with a sweeter, more delicate taste.

Consuming Cassia in moderation is generally considered safe. However, regular and heavy consumption can lead to coumarin toxicity, potentially causing liver damage. It should be used sparingly.

Yes, but you may need to adjust the amount. Since Ceylon's flavor is milder, you might need to use more to achieve the same intensity, especially in bold recipes.

Ceylon cinnamon is more expensive because its harvesting is more labor-intensive, and it is grown in more limited geographical regions compared to the widely cultivated Cassia.

If the label simply says "cinnamon," it's almost certainly Cassia. Look for specific labels such as "Ceylon cinnamon," "true cinnamon," or its botanical name, Cinnamomum verum.

For hearty baked goods that need a bold flavor, Cassia is often preferred. For delicate pastries, custards, or desserts where you want a more subtle, sweet cinnamon note, Ceylon is the better choice.