Is Ceylon Cinnamon Safer Than Regular Cinnamon? Understanding the Coumarin Difference

October 15, 2025 •

3 min read

With the European Food Safety Authority setting a tolerable daily intake of coumarin at 0.1 mg per kg of body weight, understanding 'Is Ceylon cinnamon safer than regular cinnamon?' is essential for those who use this spice frequently. This article delves into the key differences and health implications of coumarin levels in the two main types of cinnamon.

Quick Summary

Examining Ceylon and Cassia cinnamon reveals significant disparities in coumarin content. High levels of coumarin in Cassia can pose health risks, while Ceylon contains minimal amounts, making it the safer choice for regular consumption.

Key Points

Coumarin Content: The primary safety difference is coumarin; Ceylon cinnamon contains negligible amounts, while Cassia cinnamon has significantly high levels.
Liver Health Risk: High, regular consumption of Cassia cinnamon can lead to liver damage due to its coumarin content, especially for sensitive individuals.
Flavor Profile: Ceylon cinnamon has a mild, sweet, and delicate flavor, while Cassia is stronger, spicier, and more pungent.
Visual Identification: Ceylon sticks are light brown, soft, and feature multiple flaky layers, whereas Cassia sticks are dark, hard, and have a single curled layer.
Dietary Recommendation: For daily use, supplements, or high consumption, Ceylon is the safer choice; for occasional use in moderate amounts, Cassia is generally fine.
Labeling: Look for products explicitly labeled 'Ceylon' or 'Cinnamomum verum'; products simply labeled 'cinnamon' are typically Cassia.

Understanding the Two Main Types of Cinnamon

Most people are unaware that the common supermarket spice labeled 'cinnamon' is typically Cassia cinnamon, a variety different from the more sought-after and expensive Ceylon cinnamon. The primary reason for their distinction, beyond flavor and cost, lies in a naturally occurring compound called coumarin. This single factor has significant health implications, especially for those who consume cinnamon regularly or in large quantities.

Cassia Cinnamon: The Common Kitchen Staple

Cassia cinnamon, primarily sourced from China, Indonesia, and Vietnam, is the most widely available and affordable variety globally. It is known for its strong, pungent, and spicy flavor profile, which comes from a high concentration of the compound cinnamaldehyde. Visually, Cassia sticks are thick, hard, and composed of a single curled layer of bark. However, its affordability and strong flavor come with a health trade-off: a high coumarin content.

Ceylon Cinnamon: The "True" and Safer Option

Often called "true cinnamon," Ceylon cinnamon originates from Sri Lanka and southern parts of India. It has a milder, sweeter, and more delicate flavor with citrus and floral notes. Unlike Cassia, Ceylon cinnamon sticks are light tan, soft, and brittle, featuring multiple thin layers that form a tight, papery quill. Most importantly, it contains only trace amounts of coumarin, making it the superior choice for those concerned about potential health risks from frequent consumption.

The Critical Difference: Coumarin Content and Liver Health

Coumarin is a natural flavoring compound found in many plants, but Cassia cinnamon is one of its richest sources. When consumed in large amounts, coumarin can be toxic to the liver in sensitive individuals. In contrast, Ceylon cinnamon's coumarin levels are so low that they are often considered negligible.

Health Risks of Coumarin: The European Food Safety Authority (EFSA) established a Tolerable Daily Intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. For an average adult, exceeding the safe limit can occur with less than a single teaspoon of Cassia cinnamon powder through daily consumption. Risks associated with excessive coumarin intake include potential liver damage and toxicity.
Children and High Consumers: Children and individuals who regularly consume large amounts of cinnamon are particularly at risk of exceeding the safe coumarin limit with Cassia cinnamon. For these groups, choosing Ceylon cinnamon is a crucial step for nutritional safety.

Comparison Table: Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon (Cinnamomum verum)	Cassia Cinnamon (Cinnamomum cassia)
Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Appearance	Light tan color; soft, multi-layered, papery sticks	Darker, reddish-brown color; thick, hard, single-layer sticks
Flavor	Mild, sweet, delicate, with floral and citrus notes	Strong, pungent, spicy, and sometimes slightly bitter
Coumarin Content	Very low (trace amounts)	High (can be up to 1%)
Price	More expensive due to labor-intensive harvesting	More affordable and widely available
Health Safety	Safe for daily, regular consumption	Consume in moderation to avoid liver toxicity

How to Tell the Difference and Choose Wisely

Distinguishing between Ceylon and Cassia cinnamon is possible by examining their physical characteristics. Ceylon sticks are light brown, soft, and have multiple layers, while Cassia is darker, hard, and typically has a single layer. For ground cinnamon, checking the label for 'Ceylon' or the botanical name Cinnamomum verum is the most reliable method. Products simply labeled 'cinnamon' are generally Cassia.

For those seeking the potential health benefits of cinnamon with minimal coumarin risk, Ceylon is the preferred option, especially for consistent use. While both types contain antioxidants, moderate use of Cassia is not usually problematic for most healthy individuals; the coumarin risk becomes significant with high and regular consumption. To learn more about differentiating these two cinnamon types, {Link: Alibaba.com https://spice.alibaba.com/spice-basics/ceylon-vs-cinnamon-which-one-is-the-real-deal} provides additional details.

Frequently Asked Questions

The main health concern is the high coumarin content in regular, or Cassia, cinnamon. Regular and high intake of coumarin can be toxic and may cause liver damage in sensitive individuals.

The main differences are coumarin content, origin, flavor, and appearance. Cassia is high in coumarin, from Southeast Asia, has a strong flavor, and is dark with a hard, single-layer stick. Ceylon is low in coumarin, from Sri Lanka, has a mild flavor, and is light brown with multiple, fragile layers.

The most reliable way is to check the product label for 'Ceylon' or 'Cinnamomum verum'. If the label only says 'cinnamon,' it is most likely the cheaper, high-coumarin Cassia variety. For more information, you can refer to {Link: Alibaba.com https://spice.alibaba.com/spice-basics/ceylon-vs-cinnamon-which-one-is-the-real-deal}.

No, Cassia cinnamon is generally safe for consumption in small, moderate amounts, such as those used for occasional flavoring. The risk is primarily associated with regular, high-volume consumption over an extended period.

Ceylon cinnamon is more expensive because its production is more labor-intensive and it is grown in more limited geographical regions. The inner bark must be meticulously peeled and rolled, a more complex process than harvesting Cassia.

For those using cinnamon regularly for health benefits, such as supporting blood sugar regulation or anti-inflammatory effects, Ceylon cinnamon is the safer and better choice due to its negligible coumarin content.

Yes, but you may need to adjust the amount. Because Ceylon has a milder flavor, you might use slightly more to achieve the same flavor intensity as Cassia in a recipe, especially for bold or robust dishes.