Is Most Cinnamon Actually Cassia? The Surprising Truth Behind Your Spice Rack

December 7, 2025 •

3 min read

According to industry estimates, as much as 90% of the "cinnamon" sold in US supermarkets is actually cassia, a different and often cheaper species. This surprising reality means the robust, fiery spice you know might not be the "true" cinnamon native to Sri Lanka. Understanding the distinction between cassia and real, or Ceylon, cinnamon is crucial for both culinary flavor and health reasons.

Quick Summary

Most supermarket cinnamon is cassia, a different spice from Ceylon cinnamon, impacting flavor and coumarin content. They differ in origin, appearance, and taste. Choosing between the two affects your cooking and health, as cassia contains higher levels of a liver-damaging compound. Learning how to identify and use each spice properly is essential.

Key Points

Market Domination: Most supermarket cinnamon is actually cassia, a less expensive and more abundant variety, not true (Ceylon) cinnamon.
Health Differences: Cassia contains significantly higher levels of coumarin, a compound that can cause liver damage in large, regular doses, while Ceylon has only trace amounts.
Taste Profile: Ceylon cinnamon is milder, sweeter, and more complex with citrus notes, whereas cassia is known for its stronger, spicier, and sometimes bitter flavor.
Visual Identification: Ceylon sticks are thin, brittle, and multi-layered, while cassia sticks are thick, hard, and consist of a single layer.
Labeling Matters: Due to lax labeling regulations in many regions, you must specifically look for "Ceylon" or "True Cinnamon" on the package; products simply labeled "cinnamon" are likely cassia.
Culinary Choices: Choose Ceylon for delicate desserts and daily use due to its low coumarin, and opt for cassia for robust, hearty dishes where a stronger flavor is desired.
Safety Precautions: Individuals with liver conditions, small children, and those who consume cinnamon frequently should prioritize Ceylon over cassia to minimize coumarin intake.

Most "Cinnamon" is an Imposter: Understanding the Market Reality

For many consumers, the term "cinnamon" is a monolith, but this couldn't be further from the truth. The market is dominated by cassia varieties, which are cheaper to produce and possess a more pungent flavor than their delicate cousin, Ceylon cinnamon. This dominance stems from historical and economic factors, as cassia was introduced to Western markets earlier due to its affordability and higher yield. While both are part of the Cinnamomum genus, their differences are vast and affect everything from flavor profile to health implications.

The Critical Difference: Coumarin Content

Beyond flavor, the most significant divergence lies in coumarin content. Coumarin is a naturally occurring compound found in high concentrations in cassia varieties, particularly Chinese, Indonesian (Korintje), and Vietnamese (Saigon) cassia. In large doses, coumarin is known to cause liver damage, especially in sensitive individuals. Ceylon cinnamon, by contrast, contains only trace amounts of coumarin, making it safe for regular, daily consumption. Health authorities, such as the European Food Safety Authority (EFSA), have set a Tolerable Daily Intake (TDI) for coumarin, which an individual can easily exceed with consistent high consumption of cassia. For those who enjoy cinnamon regularly, choosing Ceylon is the safer and healthier option.

How to Identify True Cinnamon (Ceylon) and Cassia

It's easier than you might think to spot the differences between Ceylon and cassia cinnamon, especially in whole-stick form.

Visual Differences (Whole Sticks):

Ceylon: Features multiple thin, fragile, paper-like layers that form a tight, multi-layered roll resembling a cigar. It is light tan or golden-brown in color.
Cassia: Consists of a single, thick, hard layer that is hollow inside, similar to a scroll. It is a darker, reddish-brown color.

Flavor and Aroma:

Ceylon: Has a delicate, mildly sweet flavor with complex floral and citrus notes.
Cassia: Delivers a more robust, spicier, and sometimes slightly bitter taste.

Price and Production:

Ceylon: Typically more expensive due to its labor-intensive hand-harvesting process.
Cassia: Significantly cheaper and easier to mass-produce due to its thicker bark.

A Culinary Comparison: Ceylon vs. Cassia

While both spices have their place in the kitchen, understanding their different properties allows you to select the right one for your recipe. This table highlights their key culinary distinctions:


Feature	Ceylon Cinnamon	Cassia Cinnamon
Flavor Profile	Mild, delicate, sweet, with citrus/floral notes	Strong, pungent, spicy, sometimes bitter
Best For	Desserts, delicate pastries, tea, light sauces	Hearty baked goods, savory stews, curries, spice rubs
Substitution	Use more Ceylon (approx. 1.5x) when replacing cassia for similar intensity	Use less cassia (approx. 0.5x) when replacing Ceylon to avoid overpowering flavor
Culinary Effect	Adds a nuanced warmth without overwhelming other flavors	Provides a bold, assertive cinnamon kick

Why the Naming Confusion Continues

The primary reason for the persistent confusion is a lack of mandatory, specific labeling in many countries, including the United States. In these markets, manufacturers can legally label any of the Cinnamomum species as simply "cinnamon." Since cassia is cheaper to produce and offers a stronger flavor profile that many consumers have grown accustomed to, it has become the default. The EU has implemented stricter regulations, but widespread change in other regions remains slow. Consumers must be vigilant and look for packages specifically labeled "Ceylon" or "True Cinnamon" to ensure they are purchasing the low-coumarin variety.

Conclusion

The answer to "is most cinnamon actually cassia?" is a resounding yes, especially for those shopping at conventional North American grocery stores. The distinction between Ceylon (true) cinnamon and the more common cassia variety is critical for both flavor and health, particularly for individuals who consume cinnamon frequently. By learning to identify the visual cues and understanding the higher coumarin content of cassia, consumers can make more informed decisions about their spice rack. For delicate flavors and peace of mind with regular consumption, opt for Ceylon. For an intense, bold kick in hearty dishes or occasional baking, cassia is a perfectly acceptable and cost-effective choice. The knowledge to differentiate empowers you to control both the taste and safety of your culinary creations.

Here is a reputable source with more information on Ceylon vs. Cassia cinnamon.

Frequently Asked Questions

Yes, most commercial ground cinnamon and cinnamon sticks sold in standard North American supermarkets are actually cassia, which is cheaper and more widely produced than true Ceylon cinnamon.

Cassia cinnamon is safe for most people in moderation. However, it contains high levels of a compound called coumarin, which can cause liver damage if consumed in large quantities regularly. For frequent use, Ceylon cinnamon is the safer option.

In stick form, Ceylon cinnamon is light brown, brittle, and made of many thin layers. Cassia is darker, hard, and formed from a single, thick layer of bark. In powder form, the flavor is the main clue: Ceylon is mild and sweet, while cassia is strong and spicy.

This depends on your preference and application. Ceylon has a mild, sweet, and complex flavor with floral and citrus notes, ideal for delicate dishes. Cassia has a bolder, spicier, and more pungent flavor, which is better suited for hearty recipes.

No, coumarin is heat-stable and does not break down significantly during cooking or baking. The coumarin content of cassia will remain largely intact even after being heated.

Yes, but you will need to adjust the quantity. Because Ceylon's flavor is milder, you may need to use about 1.5 times more to achieve a similar intensity in recipes that call for cassia.

For daily consumption, especially in large amounts, choose Ceylon due to its low coumarin content. For occasional use in baked goods or savory dishes, cassia is a fine and more affordable choice. Check labels specifically for "Ceylon" or "True Cinnamon".

Cassia is less expensive primarily because its cultivation and harvesting processes are less labor-intensive and yield more product per tree. Ceylon requires careful hand-rolling of the delicate inner bark, which drives up its cost.