Is there a cinnamon without coumarin?

December 7, 2025 •

3 min read

According to the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin is just 0.1 mg per kilogram of body weight, a level easily exceeded by common cinnamon. This raises a critical question for many cooks and health enthusiasts: is there a cinnamon without coumarin, or at least a safe, low-coumarin alternative? The answer lies in distinguishing between the two main types of cinnamon widely available on the market.

Quick Summary

The coumarin content in cinnamon varies drastically between varieties. Ceylon cinnamon, often called 'true cinnamon', contains only trace amounts of coumarin and is safe for regular consumption. In contrast, Cassia cinnamon, the type most common in grocery stores, has significantly higher coumarin levels, which can pose health risks if consumed frequently or in large doses.

Key Points

Ceylon vs. Cassia: Ceylon is a low-coumarin cinnamon (Cinnamomum verum), whereas Cassia is the common, high-coumarin variety (Cinnamomum cassia).
Coumarin Risks: High intake of coumarin, found abundantly in Cassia, can pose a risk of liver damage over time, according to health authorities.
Identifying Ceylon: Look for labels specifying "Ceylon" or "True Cinnamon." The sticks are fragile, multi-layered, and light tan, unlike the hard, single-layered Cassia sticks.
Daily Use: For frequent or large consumption, such as in supplements or daily tea, Ceylon cinnamon is the only safe option due to its negligible coumarin content.
Alternatives: If avoiding coumarin, other warm spices like allspice, cardamom, or nutmeg can serve as substitutes in recipes.
Unlabeled Products: Generic "cinnamon" sold in most grocery stores is Cassia and should be consumed in moderation to stay within recommended safety limits.

The Coumarin Difference: Ceylon vs. Cassia

Coumarin is a naturally occurring plant chemical found in many botanical species, but its presence is notably high in certain types of cinnamon. In high doses, coumarin can be harmful to the liver, leading regulatory bodies like the EFSA and FDA to issue warnings and set consumption limits. The key to finding a low-coumarin cinnamon is understanding the two primary species: Cinnamomum verum (Ceylon) and Cinnamomum cassia (Cassia).

Ceylon: The Low-Coumarin Champion

Native to Sri Lanka, Ceylon cinnamon is often referred to as "true cinnamon". It is distinguished by its light, tan-brown color and delicate, multi-layered, thin bark that crumbles easily. But its most important characteristic for health-conscious consumers is its negligible coumarin content, typically ranging from 0.004% to 0.02%. This means it can be safely consumed in larger quantities without the health risks associated with coumarin toxicity.

Cassia: The Coumarin-Rich Common Spice

Conversely, Cassia cinnamon is what you'll find labeled simply as "cinnamon" in most supermarket spice aisles. Originating from China, Indonesia, and Vietnam, Cassia has a stronger, spicier flavor and is dark reddish-brown with a thick, single layer of bark that is much harder than Ceylon's. Its coumarin content is significantly higher, ranging from 1% to 5% or more, depending on the variety, which includes Chinese, Indonesian (Korintje), and Vietnamese (Saigon) cassia.

Identifying Low-Coumarin Cinnamon

Since ground cinnamon is nearly impossible to distinguish visually, and many products don't specify the type, here is how you can ensure you are buying low-coumarin Ceylon cinnamon.

Check the Label: Look for packaging explicitly stating "Ceylon cinnamon," "True cinnamon," or the botanical name Cinnamomum verum.
Examine Sticks: If purchasing sticks, Ceylon cinnamon forms multiple thin layers that are brittle and easily break, resembling a delicate cigar. Cassia sticks are thicker, hard, and form a single, tight curl.
Source Your Retailer: Buy from specialty spice shops or reputable online retailers that specifically offer and verify the origin of their Ceylon cinnamon.

Comparison of Ceylon and Cassia Cinnamon


Feature	Ceylon Cinnamon (C. verum)	Cassia Cinnamon (C. cassia)
Coumarin Content	Very Low (0.004% - 0.02%)	High (1% - 5% or more)
Origin	Sri Lanka (formerly Ceylon)	China, Indonesia, Vietnam
Flavor	Mild, sweet, complex with citrus notes	Stronger, spicier, slightly bitter
Bark Appearance	Thin, fragile, multi-layered quills	Thick, hard, single-layered rolls
Best For	Daily use, delicate desserts, health regimens	Occasional use in bold recipes

Alternatives to High-Coumarin Cinnamon

For those who need to avoid coumarin entirely or prefer a different flavor profile, several spices offer a similar warmth and aromatic complexity.

Allspice: A single spice that combines the flavor notes of cinnamon, nutmeg, and cloves.
Cardamom: Adds a warm, slightly floral, and spicy flavor to both sweet and savory dishes.
Ginger: Provides a warm, pungent flavor and is an excellent complement to baked goods and teas.
Nutmeg: Offers a warm, sweet, and nutty flavor that can stand in for cinnamon in many recipes.

Conclusion

While a completely coumarin-free cinnamon does not exist, Ceylon cinnamon offers a safe, low-coumarin alternative to the commonly found Cassia variety. Understanding the distinction between Ceylon and Cassia is crucial for anyone who uses cinnamon regularly, especially for health purposes. By choosing Ceylon, you can enjoy the spice's unique flavor and potential benefits without the risk of coumarin toxicity. Always check product labels carefully and consider sourcing from reputable suppliers to ensure you are getting genuine, low-coumarin Ceylon cinnamon.

How to Choose Low-Coumarin Cinnamon

Look for 'Ceylon' on the label: Explicit labeling is the most reliable indicator of low-coumarin cinnamon.
Avoid unlabeled 'Cinnamon': This is almost always high-coumarin Cassia.
Examine the stick structure: Fragile, multi-layered scrolls indicate Ceylon; thick, hard, single rolls indicate Cassia.
Taste the difference: Ceylon has a delicate, complex sweetness, while Cassia is more overtly spicy.
Consider your frequency of use: For daily consumption, only Ceylon is recommended due to its low coumarin levels.

Visit this informative page on a reliable spice supplier for more details about the differences between Ceylon and Cassia cinnamon.

Frequently Asked Questions

Ceylon cinnamon, also known as "true cinnamon," has the lowest coumarin content. Its levels are negligible, making it safe for regular consumption.

No, all cinnamon is not the same. The two main types are Ceylon (Cinnamomum verum) and Cassia (Cinnamomum cassia), which differ significantly in flavor, appearance, and coumarin levels.

Visually distinguishing ground Ceylon from Cassia is nearly impossible. The most reliable method is to check the product label for the words "Ceylon" or "True Cinnamon." Generic "cinnamon" is almost always Cassia.

Cassia cinnamon is safe to consume in small, occasional amounts. However, due to its high coumarin content, regular or high-dose consumption can pose a risk of liver damage.

Ceylon is more expensive because its harvesting process is more labor-intensive and it yields less product per tree compared to the easier, higher-yield cultivation of Cassia.

Yes, low-coumarin Ceylon cinnamon still provides antioxidant and anti-inflammatory benefits associated with the spice, without the liver risks of high-coumarin varieties when consumed regularly.

Coumarin is a naturally occurring plant chemical that has been shown to cause liver damage in high doses in some people. It is present in varying concentrations in different types of cinnamon.