What is the healthiest cinnamon to get? A Guide to Ceylon vs. Cassia

Over 90% of the cinnamon found in U.S. grocery stores is the cheaper Cassia variety, not the 'true' cinnamon. This distinction is critical for health-conscious consumers, as the two types contain vastly different levels of a compound called coumarin, directly impacting which is the healthiest cinnamon to get, especially for regular consumption.

Quick Summary

This guide reveals the key differences between Ceylon and Cassia cinnamon, detailing flavor, origin, and coumarin content. It explains why Ceylon is the safer, healthier choice for daily intake, especially considering Cassia's potential for liver toxicity over time.

Key Points

• Ceylon is Healthiest for Daily Use: Due to its negligible coumarin content, Ceylon cinnamon is the safest option for regular consumption.

• Cassia Contains High Coumarin: The more common Cassia variety has high levels of coumarin, which can cause liver damage if consumed in large, regular doses.

• Check Labels and Appearance: To ensure you're buying Ceylon, look for "Cinnamomum verum" or check for its lighter color and multi-layered, brittle sticks.

• Both Offer Health Benefits: Both Ceylon and Cassia provide antioxidants and may help regulate blood sugar, but Ceylon is the safer option for consistent intake.

• Flavor Profile Differs: Ceylon has a mild, sweet flavor ideal for desserts, while Cassia is more pungent and spicy, suited for bolder recipes.

• Occasional Use is Fine for Cassia: Using Cassia in small, infrequent amounts, like for a single batch of cookies, poses a minimal health risk.

Understanding the Two Main Types of Cinnamon

Not all cinnamon is created equal. While most consumers are only familiar with the spice's strong, sweet flavor, there are two major types widely available: Ceylon and Cassia. The primary difference from a health perspective is their coumarin content. Coumarin is a natural chemical that can be toxic to the liver in large doses, and its levels vary dramatically between the two types. For anyone regularly using cinnamon for its medicinal properties, choosing the right kind is crucial.

Ceylon: The Health-Conscious Choice

Often called "true cinnamon," Ceylon cinnamon comes from the inner bark of the Cinnamomum verum tree, native to Sri Lanka. It is the safest and healthiest option for several reasons:

• Extremely Low Coumarin: Ceylon contains only trace amounts of coumarin, approximately 0.004% by volume. This makes it safe for daily consumption, even in larger quantities, without concern for liver toxicity.
• Delicate Flavor Profile: It has a milder, sweeter, and more complex flavor with hints of citrus and floral notes. This makes it ideal for delicate desserts, teas, and lighter dishes where the cinnamon shouldn't overpower other flavors.
• Appearance and Texture: Ceylon sticks are fragile and made of multiple thin, paper-like layers, which are light tan in color. This soft, brittle texture makes it easy to grind at home.

Cassia: The Common Supermarket Cinnamon

The vast majority of cinnamon found on grocery store shelves is Cassia, sourced mainly from China, Indonesia, and Vietnam. While cheaper and more readily available, it comes with a significant health caveat:

• High Coumarin Content: Cassia cinnamon can contain up to 1% coumarin, which is up to 250 times more than Ceylon. The European Food Safety Authority (EFSA) and other health bodies advise limiting daily intake due to the potential for liver damage, particularly for individuals with pre-existing liver conditions.
• Strong, Spicy Flavor: Cassia has a more pungent, intense, and robust flavor that stands up well in heavy baked goods, curries, and savory dishes.
• Appearance and Texture: Cassia sticks are thick, hard, and consist of a single rolled layer. Its ground powder is a darker reddish-brown color than Ceylon.

Coumarin: The Key Health Concern

Coumarin is the primary reason for differentiating between Ceylon and Cassia for health purposes. While coumarin is generally harmless in small amounts, large or regular doses can be toxic to the liver over time. The European Food Safety Authority has set a Tolerable Daily Intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. For a person weighing 60 kg (about 132 pounds), this is approximately 6 mg per day. Just one teaspoon of Cassia cinnamon can contain between 6 and 18 mg of coumarin, easily exceeding this limit. This makes daily supplementation with Cassia cinnamon potentially risky for liver health.

Side-by-Side Comparison: Ceylon vs. Cassia Cinnamon

Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Madagascar	China, Indonesia, Vietnam
Coumarin	Negligible (trace amounts)	High (up to 1% by volume)
Flavor	Mild, sweet, delicate, with citrus notes	Strong, spicy, pungent, robust
Appearance	Light tan, thin layers, easy to crumble	Dark reddish-brown, thick, hard, single roll
Health Safety	Safe for daily, long-term consumption	Consume in moderation due to coumarin risk
Price	More expensive, premium product	Inexpensive, widely available

Health Benefits of Both Cinnamon Types

Regardless of the type, cinnamon is a potent spice rich in beneficial compounds. The primary active component, cinnamaldehyde, is responsible for many of its health effects. Both Ceylon and Cassia offer similar therapeutic benefits, but the risk profile differs due to coumarin. The proven health benefits of cinnamon include:

• Antioxidant Powerhouse: Both types are loaded with antioxidants that combat oxidative stress and fight free radicals, which contribute to chronic diseases.
• Blood Sugar Regulation: Cinnamon may improve insulin sensitivity and help regulate blood glucose levels, a benefit most studied with the Cassia variety in human trials. However, Ceylon offers similar benefits without the coumarin risk.
• Anti-Inflammatory Effects: The spice contains powerful anti-inflammatory properties that help fight infections and repair tissue damage.

How to Choose and Identify Your Cinnamon

Since most store-bought cinnamon is unlabeled as Cassia, knowing how to identify Ceylon is essential for anyone wanting the healthiest version. Here’s a quick guide:

• Check the Label: The most reliable method is to look for "Ceylon cinnamon" or "Cinnamomum verum" on the packaging. If it simply says "cinnamon" without a specific type, it's almost certainly Cassia.
• Examine the Sticks: If you are buying whole sticks, look for the distinguishing appearance. Ceylon quills are light tan, soft, and have multiple layers of rolled bark. Cassia sticks are a hard, dark reddish-brown, single layer.
• Consider the Price: Ceylon is more labor-intensive to harvest and is thus more expensive than Cassia. If the price is very low, you can safely assume it is the Cassia variety.
• Shop Specialty Stores or Online: True Ceylon cinnamon is less common in mainstream supermarkets. You may need to visit a specialty spice shop or buy from a reputable online vendor to find it.

Conclusion: Making Your Healthiest Choice

When it comes to deciding what is the healthiest cinnamon to get, Ceylon cinnamon is the clear winner for regular and daily consumption due to its significantly lower coumarin content. While Cassia cinnamon offers similar health benefits and a bolder flavor, the risk of liver damage from coumarin in large or long-term doses makes it less suitable for consistent use. For occasional baking where a strong flavor is desired, Cassia is acceptable. However, for daily wellness rituals, such as adding cinnamon to oatmeal, coffee, or tea, investing in true Ceylon cinnamon is the safer and more sustainable choice for your long-term health. The small price difference is a worthy investment in your well-being. For more information on how coumarin affects the liver, consult a reliable health resource such as the European Food Safety Authority's report on flavorings.

Frequently Asked Questions

Why is Cassia cinnamon potentially harmful?

Cassia cinnamon is potentially harmful in large, regular doses because it contains high levels of coumarin, a natural compound known to cause liver damage in sensitive individuals.

Is Ceylon cinnamon the same as 'regular' cinnamon?

No, most 'regular' cinnamon sold in stores is actually Cassia. Ceylon is often called 'true cinnamon' but is less widely available in typical grocery stores.

How can I tell the difference between Ceylon and Cassia cinnamon sticks?

Ceylon cinnamon sticks are lighter in color, have multiple thin, delicate layers, and are easy to crumble. Cassia sticks are darker, thicker, and form a single, hard roll that is difficult to break.

How much Cassia cinnamon is safe to consume daily?

Based on European Food Safety Authority guidelines, it's best to limit Cassia intake to about half a teaspoon (1 gram) daily for most adults to avoid exceeding the coumarin limit.

Does organic cinnamon guarantee low coumarin levels?

No, organic certification only confirms farming practices. It does not indicate the cinnamon's variety or coumarin content. You must check the label for 'Ceylon' or 'Cinnamomum verum'.

Is ground cinnamon or whole cinnamon sticks healthier?

The health benefits are comparable, but whole sticks retain potency longer. For maximum benefit, grind sticks as needed. When stored properly, Ceylon cinnamon retains peak benefits for 18-24 months.

Is it safe to substitute Ceylon for Cassia in recipes?

Yes, but be aware that Ceylon has a milder flavor. You may need to use slightly more Ceylon to achieve the same flavor intensity as Cassia. For delicate desserts, Ceylon's nuanced flavor is often preferred.