The Truth About Supermarket Cinnamon: Cassia vs. Ceylon
When you reach for a jar of cinnamon at your local supermarket, you're likely grabbing a cheaper, more common type called Cassia, rather than the delicate spice known as Ceylon or "true cinnamon". While both come from trees of the Cinnamomum genus, they are entirely different in origin, appearance, flavor, and chemical composition. Cassia's prevalence is due to its lower cost and more aggressive flavor profile, which many consumers in North America have come to associate with the spice. However, understanding the differences is crucial for both culinary purposes and health considerations.
Cassia Cinnamon: The Supermarket Standard
Originating mainly from China and Indonesia, Cassia is the workhorse of the cinnamon world. It is more robust and easier to cultivate, leading to its widespread availability and lower price. The bark is thick, dark reddish-brown, and forms a single, hard, hollow scroll when dried. Its flavor is intense, spicy, and often described as pungent, which makes it stand out in baked goods and savory dishes. However, the most significant difference lies in its coumarin content.
Ceylon Cinnamon: The Delicate "True" Spice
Ceylon cinnamon, also known as Cinnamomum verum, is native to Sri Lanka and parts of Southern India. It is more expensive and less common due to a more labor-intensive harvesting process. The bark is peeled from thin, delicate layers that are then rolled by hand into fragile, multi-layered quills that resemble a fine cigar. It's light tan in color, softer, and more crumbly than Cassia. Its flavor profile is mild, sweeter, and more complex, with subtle citrus and floral notes, making it ideal for delicate desserts and dishes where a nuanced flavor is desired.
The Coumarin Concern
Coumarin is a natural flavoring compound found in many plants, but it is present in significantly higher concentrations in Cassia cinnamon than in Ceylon. While safe in small amounts, high doses of coumarin can be harmful to the liver, particularly in sensitive individuals. This poses a potential health risk for those who consume large quantities of Cassia cinnamon regularly, such as in supplements or daily servings of oatmeal and tea. Ceylon cinnamon contains only trace amounts of coumarin, making it the safer option for frequent consumption. The German Federal Institute for Risk Assessment (BfR) advises heavy cinnamon consumers to opt for Ceylon over Cassia to avoid high coumarin intake.
How to Tell the Difference
Identifying which type of cinnamon you have can be done by examining its appearance and checking the label.
Visual Differences (Sticks):
- Cassia Sticks: Look for thick, hard, dark reddish-brown bark that forms a single, thick, curled layer. These sticks are difficult to break.
- Ceylon Sticks: Look for thin, brittle, multi-layered, light tan quills. They are much softer and crumble easily.
Labeling:
- If the label simply says "cinnamon," it is almost certainly Cassia.
- If it specifies "Ceylon cinnamon" or "Cinnamomum verum," you have true cinnamon.
Taste Test:
- Cassia: Has a strong, spicy, and pungent taste with a sharp kick.
- Ceylon: Tastes subtle, sweet, and mild.
Powder Test:
- You can distinguish between the powdered versions at home with a simple water test. Place a teaspoon of the powder in a glass of water. Cassia will sink and may form a sticky paste, while Ceylon will float and mix more slowly.
Comparison Table: Cassia vs. Ceylon
| Feature | Cassia Cinnamon | Ceylon Cinnamon |
|---|---|---|
| Origin | China, Indonesia, Vietnam | Sri Lanka, Southern India |
| Appearance (Sticks) | Thick, hard, single layer, dark reddish-brown | Thin, multi-layered, brittle, light tan |
| Flavor | Strong, spicy, and pungent | Mild, sweet, complex, with floral notes |
| Coumarin Content | High | Very Low (Trace Amounts) |
| Price | Affordable, widely available | More expensive, specialty item |
| Best Culinary Use | Savory dishes, baked goods needing a strong flavor | Desserts, delicate pastries, beverages |
Choosing Your Cinnamon
Your choice of cinnamon depends on your culinary needs and health concerns. For everyday baking where a strong, familiar cinnamon flavor is desired, and for occasional use, Cassia is a perfectly acceptable and affordable option. However, if you are a regular, heavy cinnamon user or are preparing more delicate dishes and desserts, investing in Ceylon cinnamon is a better and safer choice. It provides a more refined flavor without the high coumarin levels. Always remember to check the label for "Ceylon" to ensure you are buying true cinnamon.
Conclusion: The Final Verdict on Supermarket Cinnamon
So, is supermarket cinnamon real? Yes, in the sense that it is a genuine variety of cinnamon bark, but it is highly likely to be the cheaper, more common Cassia variety, not the prized "true" Ceylon cinnamon. The primary distinctions lie in their delicate versus strong flavor and low versus high coumarin content. While both offer culinary benefits, understanding these differences allows you to make an informed choice based on your health goals and recipe requirements. For frequent consumption, opting for low-coumarin Ceylon is the wisest course of action. For more information, the Bundesinstitut für Risikobewertung (BfR) provides a useful FAQ on coumarin and cinnamon.
