Is there cinnamon without coumarin? Yes, opt for Ceylon.

January 5, 2026 •

4 min read

According to the German Federal Institute for Risk Assessment, Ceylon cinnamon is considered a low-coumarin option, while the more common Cassia variety contains significantly higher levels. For those wondering, "is there cinnamon without coumarin?", understanding this key difference is essential for making a health-conscious choice for daily use.

Quick Summary

This article clarifies the difference between high-coumarin Cassia and low-coumarin Ceylon cinnamon. It explains coumarin's health risks and provides guidance on safely identifying and using the correct cinnamon variety.

Key Points

Ceylon vs. Cassia: The key difference lies in coumarin content, with Cassia containing hundreds of times more than Ceylon.
Health Risk: High consumption of coumarin from Cassia cinnamon can lead to liver damage, especially in sensitive individuals.
Safe Alternative: Ceylon cinnamon is safe for regular, daily use due to its negligible coumarin content.
Visual Identification: Ceylon sticks are thin, multi-layered, and brittle, while Cassia sticks are thick, hard, and single-layered.
Label Reading: Always check labels for "Ceylon" or Cinnamomum verum when buying ground cinnamon to ensure low coumarin.
Moderate Intake: For Cassia, consume in moderation and stay within recommended daily limits to minimize coumarin exposure.

Understanding the Coumarin Concern in Cinnamon

Many consumers are unaware that not all cinnamon is created equal. The distinction lies in the botanical source and, more importantly, the coumarin content. Coumarin is a naturally occurring plant compound found in many plant species, including cinnamon. Ingesting high doses of coumarin, especially over a prolonged period, has been linked to liver damage in sensitive individuals and has raised concerns in regulatory bodies. This is particularly relevant for those who consume cinnamon frequently or in large quantities, such as with daily supplementation or heavy culinary use.

The Two Main Types of Cinnamon

There are two primary types of cinnamon available on the market:

Cassia Cinnamon (Cinnamomum cassia): This is the most common and inexpensive variety, often simply labeled as "cinnamon" in grocery stores. It primarily originates from countries like China, Indonesia, and Vietnam. Cassia is known for its strong, pungent, and spicy flavor profile. Crucially, it contains high levels of coumarin, with some varieties having up to 7% coumarin by weight.
Ceylon Cinnamon (Cinnamomum verum): Often referred to as "true cinnamon," this variety is native to Sri Lanka and Southern India. Ceylon cinnamon is prized for its delicate, sweeter, and more complex flavor. Its coumarin content is extremely low, often described as negligible or existing only in trace amounts, making it a much safer option for regular consumption.

How to Find and Identify Low-Coumarin Ceylon Cinnamon

Since most cinnamon sold without a specific label is likely to be high-coumarin Cassia, it's vital to know how to identify the safer Ceylon alternative. The identification process differs for cinnamon sticks versus ground powder.

Identifying Cinnamon Sticks

Ceylon Cinnamon Sticks

Appearance: Consist of multiple thin, fragile layers of bark rolled together to form a light, tan-brown quill.
Texture: They are brittle and can be easily broken or ground by hand.
Cross-Section: The cross-section resembles a rolled-up cigar, with many tightly wound, paper-thin layers.

Cassia Cinnamon Sticks

Appearance: Feature a single, thick, hard layer of bark that forms a tighter, darker reddish-brown scroll.
Texture: They are coarse, tough, and difficult to break.
Cross-Section: The cross-section is hollow and consists of one or two thick curls.

Identifying Ground Cinnamon

Identifying the cinnamon type in ground powder form is nearly impossible visually for consumers. Your best bet is to rely on the product label. Look for packages that explicitly state "Ceylon Cinnamon" or list the botanical name Cinnamomum verum. Buying from a reputable specialty spice store or organic brand is also recommended, as they are more likely to correctly label their products.

Ceylon vs. Cassia: A Comparison for Health and Flavor


Feature	Ceylon Cinnamon	Cassia Cinnamon
Coumarin Content	Very Low / Trace (often undetectable)	High (can be 250-700 times more)
Best for Daily Use?	Yes, safer for frequent or high consumption due to minimal coumarin.	No, consume only in moderation due to liver toxicity risk.
Flavor Profile	Mild, sweet, and delicate with citrusy notes.	Strong, spicy, and sometimes bitter.
Color	Lighter, tan-brown color.	Darker, reddish-brown color.
Price	More expensive due to labor-intensive harvesting and relative rarity.	Generally inexpensive and widely available.
Common Use	Desserts, baked goods, drinks, daily wellness routines.	Hearty recipes, traditional spiced goods where a bold flavor is needed.

Reducing Your Coumarin Intake

For those who enjoy cinnamon regularly or have concerns about liver health, managing coumarin intake is simple. The most effective step is to switch from the common Cassia variety to Ceylon cinnamon. Other strategies include:

Moderate Consumption: Stick to small, infrequent doses of Cassia cinnamon if you choose to use it. The European Food Safety Authority (EFSA) sets a Tolerable Daily Intake (TDI) for coumarin at 0.1 mg per kg of body weight. For many people, a single teaspoon of Cassia can exceed this limit.
Check Supplements: If you take cinnamon-based dietary supplements, be aware that these may contain high levels of Cassia cinnamon unless otherwise specified. Always verify the type of cinnamon used in the supplement. A safer bet is to use Ceylon cinnamon powder for supplementation.
Be Aware of Baked Goods: Many commercially baked goods and breakfast cereals use Cassia cinnamon due to its low cost. If you regularly consume these products, switching to homemade versions with Ceylon cinnamon can help lower your total coumarin exposure.

Conclusion

For consumers concerned about coumarin, the solution lies in choosing the right type of cinnamon. While Cassia is ubiquitous and safe for occasional use in small amounts, Ceylon is the definitive answer to the question, "is there cinnamon without coumarin?" Its negligible coumarin content makes it the safer choice for daily or therapeutic use without the risk of liver toxicity. By understanding the differences in appearance, flavor, and coumarin levels, consumers can make informed decisions to protect their health while still enjoying this beloved spice. Choosing Ceylon cinnamon, often labeled "true cinnamon," ensures a delicious and worry-free experience for everyone from avid home bakers to those using it for wellness purposes. For further reading on cinnamon's safety, the National Center for Complementary and Integrative Health provides useful information. Cinnamon: Usefulness and Safety | NCCIH.

Frequently Asked Questions

Yes, it is true for some types. Cassia cinnamon, the most common variety sold in stores, contains high levels of a compound called coumarin, which can be toxic to the liver in large doses over time. Ceylon cinnamon, by contrast, has very low levels and poses minimal risk.

If you are buying sticks, look for visual clues. Ceylon sticks are thin, multi-layered, and brittle, resembling a rolled-up cigar. Cassia sticks are thick, hard, and consist of a single layer of bark. For ground powder, the best way is to check the label for "Ceylon" or the botanical name Cinnamomum verum.

No, Cassia cinnamon is safe for most people to consume in small, moderate amounts. However, frequent, high consumption, such as in supplements or with large daily servings, could be risky, especially for individuals with existing liver conditions. It is best to use it sparingly.

Ceylon cinnamon has a delicate, sweeter, and more complex flavor with citrus undertones. Cassia cinnamon has a much stronger, spicier, and sometimes more bitter flavor due to its higher oil content, specifically cinnamaldehyde.

Ceylon cinnamon can be found at specialty spice shops, gourmet food stores, or through online retailers that clearly label their products. Always look for "Ceylon" or Cinnamomum verum on the package.

No, organic certification only pertains to farming methods, not the cinnamon variety. You can find both organic Cassia and organic Ceylon cinnamon. Always check the label for the specific type, such as "Ceylon".

Children have a lower body weight and are more susceptible to coumarin's effects. For this reason, many health authorities recommend using low-coumarin Ceylon cinnamon in foods for children and limiting the consumption of products with high levels of Cassia.

The coumarin content is inherent to the spice itself. While some compounds might be altered by heat, cooking does not significantly reduce the coumarin level in Cassia cinnamon. Switching to a low-coumarin type like Ceylon is the most effective method.