Is it good to eat raw cinnamon sticks? The surprising risks and safe consumption

December 30, 2025 •

4 min read

Over 90% of cinnamon sold in the US and Europe is the cheaper Cassia variety, which contains high levels of coumarin, a compound toxic to the liver in large doses. This fact is critical to understanding the risks of eating raw cinnamon sticks, an activity fraught with potential health hazards despite the spice's popularity.

Quick Summary

Consuming raw cinnamon sticks, especially the common Cassia variety, can be harmful due to high coumarin levels, a potential liver toxin. Risks include liver damage, allergic reactions from cinnamaldehyde, and choking hazards from its rough texture. Safe enjoyment involves moderate intake of powdered spice, preferably low-coumarin Ceylon, or infusing sticks in liquids.

Key Points

Unsafe for Consumption: Eating raw cinnamon sticks, especially Cassia, can cause liver damage due to high coumarin levels and poses a serious choking and inhalation risk.
Cassia vs. Ceylon: The common and cheaper Cassia cinnamon contains significantly more coumarin than the more expensive and safer Ceylon variety.
Inhalation Hazard: The fibrous texture of dry cinnamon bark can be easily inhaled, leading to coughing, choking, and potentially causing aspiration pneumonia and permanent lung damage.
Coumarin Toxicity: Excessive intake of the coumarin in Cassia cinnamon can lead to liver toxicity and irritation, especially for individuals with pre-existing liver conditions.
Allergic Reactions: High amounts of cinnamaldehyde from raw sticks can trigger allergic reactions, leading to mouth sores and swelling in some people.
Safer Alternatives: For a safe experience, infuse cinnamon sticks in liquids like tea or cider, or use small amounts of ground cinnamon in cooking and baking.

The Hidden Dangers of Eating Raw Cinnamon Sticks

While cinnamon is a beloved spice with many potential health benefits, the act of eating raw cinnamon sticks is widely discouraged by health professionals and is generally unsafe. Unlike the small amounts used in cooking, chewing on a raw stick can lead to a dangerously high intake of specific compounds, mechanical irritation, and a host of other negative health consequences. The key to understanding this danger lies in recognizing the type of cinnamon being consumed and its natural chemical makeup.

Cassia vs. Ceylon: The Critical Difference

Not all cinnamon is created equal. The two most common types are Cassia and Ceylon. The vast majority of grocery store cinnamon is Cassia, prized for its strong flavor and low cost. However, Cassia contains significant amounts of a natural compound called coumarin, which can cause liver damage when consumed in large quantities. By contrast, the more expensive Ceylon, or "true" cinnamon, contains only trace amounts of coumarin, making it a much safer option for regular consumption.

Visual and Chemical Differences

Cassia Cinnamon: This variety features thick, dark, and hard bark that curls into a single scroll-like layer. Its flavor is intense and pungent. Critically, it has a high coumarin content, averaging around 3,000 mg/kg, with some samples reaching up to 10,000 mg/kg.
Ceylon Cinnamon: Often called "true cinnamon," Ceylon has a delicate, sweet flavor. Its sticks are composed of multiple thin, paper-like layers that are softer and more brittle. The coumarin content is very low, making it safe for daily use.

What happens when you eat a raw cinnamon stick?

When you chew on a raw cinnamon stick, the risks go beyond just the high concentration of coumarin. The body struggles to process and eliminate this chemical, and the stick's texture presents immediate hazards.

Aspiration and Choking Hazard

Cinnamon is made from tree bark and contains cellulose, a fibrous substance that doesn't break down easily.
The coarse, dry texture of the bark can cause you to gag, cough, and potentially choke.
If inhaled, the fibers can enter the lungs and cause serious irritation or inflammation, a condition known as aspiration pneumonia. This can cause permanent lung damage.

Chemical and Allergic Reactions

Mouth Sores and Irritation: The compound cinnamaldehyde, which gives cinnamon its flavor, can cause allergic reactions in large quantities. Consuming too much at once can trigger mouth sores, swelling of the tongue or gums, and a burning sensation.
Liver Toxicity: For Cassia cinnamon, the high concentration of coumarin can be toxic to the liver, especially with regular or large-volume intake. This is particularly dangerous for individuals with pre-existing liver conditions or those on certain medications.
Blood Sugar Fluctuation: While cinnamon is known to help lower blood sugar, consuming an excessive amount could theoretically cause blood sugar levels to drop too low, especially for those on diabetes medication.

Safely Enjoying the Flavor of Cinnamon

For those who love the warm, sweet flavor of cinnamon, there are many safe and effective ways to enjoy it without the risks of eating raw sticks.

Infusions and Extractions

Instead of chewing the stick, use it to infuse flavor into liquids. This method extracts the flavor and aroma without delivering a dangerous dose of potentially harmful compounds.

Tea: Steep a cinnamon stick in hot water with tea leaves for a spicy, aromatic brew.
Mulled Beverages: Add a stick to mulled wine, cider, or spiced hot chocolate. Simply remove the stick before drinking.
Syrups: Create a simple cinnamon syrup for cocktails, coffee, or dessert toppings by simmering sticks with sugar and water.

Ground Cinnamon in Moderation

Using ground cinnamon in moderation is generally safe and allows you to enjoy its flavor and health benefits without risk. A typical safe dose for Cassia is considered less than half a teaspoon per day for a 130lb adult.

Sprinkle: Add a dash to oatmeal, yogurt, or coffee.
Baking: Incorporate ground cinnamon into baked goods as directed by recipes.
Spices: Use a small amount in savory dishes like curries or spice rubs.


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	China, Indonesia, Vietnam	Sri Lanka, Southern India
Appearance	Thick, dark reddish-brown bark, curls into a single scroll.	Multiple thin, soft, paper-like layers, light tan color.
Flavor Profile	Strong, intense, and often spicy.	Mild, sweet, delicate, with complex floral and citrus notes.
Coumarin Content	High (Up to 1% or 10,000 mg/kg).	Very Low (Trace amounts, often <0.04%).
Price	Affordable and widely available.	More expensive, specialty spice.
Health Safety	Not recommended for daily or high-volume intake due to liver risk.	Safe for daily, moderate consumption.
Best For	Occasional bold-flavored recipes, holiday baking.	Daily use, delicate desserts, infusions.

Conclusion: A Risky Endeavor

In short, while cinnamon offers significant health benefits when consumed properly, eating raw cinnamon sticks is not recommended. The dangers, ranging from choking and lung damage to potential liver toxicity from high coumarin intake in Cassia cinnamon, far outweigh any perceived benefits. For a safer experience, enjoy cinnamon in its ground form in moderation or by infusing whole sticks in liquids. Knowing the difference between Cassia and Ceylon cinnamon is crucial for protecting your health, especially for regular users or those with existing health conditions. Choosing Ceylon cinnamon when possible or limiting Cassia intake ensures you can enjoy this versatile spice without undue risk.

Frequently Asked Questions

No, it is not safe to chew on a cinnamon stick. The hard, fibrous texture of the bark presents a choking hazard, and inhaling the dry particles can lead to lung inflammation and permanent damage. Additionally, the high coumarin content in common Cassia sticks can be toxic to the liver in large doses.

Coumarin is a natural flavoring compound found in high concentrations in Cassia cinnamon, the most common type sold. In large doses, especially with regular consumption, it can be toxic to the liver and lead to damage. Ceylon, or "true" cinnamon, contains only trace amounts and is much safer for frequent use.

Cassia sticks are thick, hard, and curl into a single scroll-like layer. They have a strong, intense flavor. Ceylon sticks are softer, multi-layered like a cigar roll, light brown in color, and have a milder, sweeter flavor.

Yes, there is a risk, particularly with excessive intake of Cassia cinnamon, due to its high coumarin content. Individuals with pre-existing liver conditions are especially vulnerable. It is generally safe to use cinnamon in culinary amounts, but high or regular consumption of Cassia should be limited.

Accidentally inhaling cinnamon powder can be very dangerous. The body cannot break down the cellulose fibers, which can irritate the lungs and cause inflammation, potentially leading to aspiration pneumonia and permanent scarring.

Safe ways to consume cinnamon include using small amounts of ground cinnamon in cooking, baking, or drinks, and infusing whole sticks in hot liquids like tea or cider. Using Ceylon cinnamon is a safer choice for daily consumption due to its low coumarin level.

Yes, excessive cinnamon intake, particularly in supplement form, can interact with certain medications. It may affect how the body processes drugs for diabetes, heart disease, or liver conditions. It is important to consult a doctor if you take medication and consume cinnamon frequently.