What is Cassia cinnamon high in? Understanding coumarin, cinnamaldehyde, and nutrients

November 18, 2025 •

3 min read

Scientific studies have shown Cassia cinnamon to contain up to 1% coumarin, a compound found in much higher concentrations than in its safer cousin, Ceylon cinnamon. This common spice is also particularly high in cinnamaldehyde, an essential oil that gives Cassia its distinctive, robust flavor and numerous health benefits.

Quick Summary

Cassia cinnamon is notably high in coumarin and cinnamaldehyde, alongside valuable antioxidants and minerals like manganese. Its potent flavor derives from cinnamaldehyde, but its high coumarin content necessitates moderate consumption, particularly for regular use.

Key Points

High in Coumarin: Cassia cinnamon contains significantly higher levels of the natural compound coumarin, which can be toxic to the liver in large or prolonged doses.
High in Cinnamaldehyde: This is the primary essential oil in Cassia, providing its strong, spicy flavor and numerous health benefits like antioxidant activity.
Rich in Antioxidants: Cassia contains high levels of polyphenols, powerful antioxidants that protect the body from oxidative damage and inflammation.
Good Source of Manganese: In terms of micronutrients, a tablespoon of Cassia cinnamon provides a substantial amount of manganese.
Contrast with Ceylon Cinnamon: Unlike Cassia, Ceylon cinnamon has only trace amounts of coumarin, making it the safer option for regular or daily consumption.
Supports Blood Sugar Control: Research suggests compounds in Cassia may help improve insulin sensitivity and manage blood sugar levels, particularly in type 2 diabetes.

Coumarin: The Defining (and Risky) Component

One of the most critical aspects to understand about Cassia cinnamon is its significantly high coumarin content. Coumarin is a natural flavoring compound found in many plants, but Cassia varieties, predominantly sourced from China and Indonesia, contain it in high concentrations. While harmless in small, infrequent doses, high-dose or prolonged consumption of coumarin can be harmful, especially to the liver.

The European Food Safety Authority (EFSA) recommends a Tolerable Daily Intake (TDI) of 0.1 mg of coumarin per kg of body weight. For a 60 kg (130 lb) adult, this means that even a single teaspoon (about 2.5g) of some Cassia cinnamon varieties could exceed the daily limit. Conversely, Ceylon or "true" cinnamon, primarily from Sri Lanka, has a negligible coumarin level, making it the safer choice for daily or large-quantity use.

Cinnamaldehyde: The Source of Potent Flavor and Health Benefits

Cassia cinnamon is prized for its strong, spicy, and slightly sweet flavor, which is attributed to its high concentration of cinnamaldehyde. This essential oil is not only responsible for the potent taste but also provides many of the therapeutic benefits associated with cinnamon.

Benefits associated with Cinnamaldehyde include:

Antioxidant Properties: Cassia is rich in powerful antioxidants, such as polyphenols, which protect the body from oxidative damage caused by free radicals.
Anti-inflammatory Effects: The antioxidants and other compounds in Cassia, including cinnamic acid, have potent anti-inflammatory properties.
Antimicrobial Action: Its essential oils have been shown to help fight certain types of bacteria and fungi, making it useful as a natural preservative.

Manganese and Other Essential Nutrients

Beyond its powerful active compounds, Cassia cinnamon offers a surprising amount of nutritional value for a spice typically used in small quantities. One tablespoon (about 7.8 grams) is a rich source of the essential mineral manganese.

Nutrient content of Cassia cinnamon (per tablespoon) includes:

Manganese: A single tablespoon can provide a significant portion of the daily recommended intake, crucial for metabolism, bone health, and reducing inflammation.
Dietary Fiber: Cinnamon contains a notable amount of dietary fiber, which aids in digestion.
Calcium and Iron: Smaller but still present amounts of calcium and iron are found, contributing to overall health.

Cassia vs. Ceylon: A Critical Comparison

Understanding the fundamental differences between Cassia and Ceylon cinnamon is crucial for discerning consumers, especially regarding the coumarin content. The following table highlights the key distinctions:


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	China, Indonesia, Vietnam	Sri Lanka, Southern India
Coumarin Content	High (0.4–1.2% by weight)	Very Low (trace amounts)
Flavor	Strong, spicy, pungent, bold	Mild, sweet, delicate, complex
Appearance (Sticks)	Thick, hard, single layer of bark, dark reddish-brown	Thin, brittle, multiple papery layers, light tan
Best Uses	Hearty baked goods, savory dishes	Delicate desserts, teas, daily health use
Safety for Regular Use	Not recommended in large or daily doses due to liver risk	Safe for regular, long-term consumption

How to Safely Incorporate Cassia into Your Diet

For most people using Cassia cinnamon in standard cooking, the amount consumed is small enough that coumarin poses no significant threat. The risk arises with large or regular consumption, such as in supplements, or for individuals with pre-existing liver conditions.

To practice safe consumption:

Occasional Use: Enjoy Cassia in baked goods and savory recipes as a flavor-enhancing spice without worry.
Moderate Dosage: Stick to small amounts, generally no more than half a teaspoon daily, especially if used regularly.
Choose Ceylon for Daily Intake: If you wish to consume cinnamon daily for its health benefits, opt for Ceylon cinnamon to avoid coumarin risks.
Consult a Professional: Anyone with liver disease or taking medication, especially hepatotoxic drugs, should consult a healthcare provider before increasing cinnamon intake. For more information on health and safety, see the National Center for Complementary and Integrative Health article on cinnamon.

Conclusion

Cassia cinnamon is notably high in coumarin and cinnamaldehyde, which shape its distinct flavor and health profile. While cinnamaldehyde offers valuable antioxidant and anti-inflammatory benefits, its high coumarin content necessitates moderation, especially for daily or heavy use. By understanding the key differences between Cassia and Ceylon cinnamon, consumers can make informed choices to safely enjoy the rich flavor and potential health advantages this spice has to offer, opting for the lower-coumarin Ceylon variety for regular intake.

Frequently Asked Questions

The main health concern is its high coumarin content. Consuming large amounts over an extended period can potentially cause liver damage, especially in sensitive individuals or those with pre-existing liver conditions.

Yes, for most people, using Cassia cinnamon in moderate amounts for standard cooking and baking is safe. The risk is primarily associated with daily, high-dose consumption, such as in supplements.

Cassia sticks are thick, hard, and composed of a single curled layer of dark reddish-brown bark. Ceylon sticks are thinner, brittle, and have multiple light tan, papery layers.

Cinnamaldehyde offers strong antioxidant and anti-inflammatory properties. It also has antimicrobial effects and may contribute to better blood sugar control.

The EFSA sets a tolerable daily intake of 0.1 mg of coumarin per kg of body weight. For a 60 kg adult, this is just 6 mg, and many Cassia varieties contain 5-12 mg per teaspoon.

For daily health supplements or regular, high-dose intake, Ceylon cinnamon is the far safer choice due to its negligible coumarin levels.

Cassia cinnamon is a notable source of manganese. It also contains smaller amounts of other essential minerals, including calcium and iron, along with dietary fiber.