What's the healthiest cinnamon to use?

January 11, 2026 •

3 min read

Did you know that most cinnamon sold in U.S. grocery stores contains high levels of a compound called coumarin, which can be harmful to the liver in large doses? This fact makes understanding what's the healthiest cinnamon to use crucial for anyone who enjoys this spice regularly.

Quick Summary

This guide examines the differences between Ceylon and Cassia cinnamon. It highlights coumarin content, flavor profiles, and ideal culinary uses for each. The safest option for consistent consumption is clearly defined.

Key Points

Ceylon vs. Cassia: Ceylon is the healthier choice for regular, long-term consumption due to its low coumarin content, while Cassia has high levels.
Coumarin Risk: High intake of coumarin, found abundantly in Cassia, can potentially cause liver damage, making moderation key for this variety.
Identify Ceylon: Look for labels that explicitly say "Ceylon" or Cinnamomum verum; its sticks are thin, flaky, and light brown.
Daily Use: If you consume cinnamon every day, especially in larger quantities, it's safest to use Ceylon cinnamon to avoid coumarin risks.
Health Benefits: Both types offer antioxidant, anti-inflammatory, and blood sugar-regulating benefits, primarily from the compound cinnamaldehyde.
Flavor Profile: Ceylon has a mild, sweet, delicate flavor ideal for desserts, whereas Cassia has a stronger, spicier taste suitable for baked goods or savory dishes.

Cinnamon is a beloved spice valued for its warm, sweet flavor and potential health benefits. However, not all cinnamon is created equal, and the type you choose can have a significant impact on your long-term health, especially if consumed regularly. The primary distinction lies between Ceylon (often called "true cinnamon") and Cassia, the most common and inexpensive variety.

The Coumarin Conundrum: A Key Health Difference

The most important health factor separating Ceylon and Cassia is their coumarin content. Coumarin is a naturally occurring plant chemical that, in high amounts, has been linked to liver damage in sensitive individuals and has been shown to act as a blood thinner.

Cassia's High Coumarin Content

Cassia cinnamon contains a significant concentration of coumarin, sometimes up to 1% by dry weight. The European Food Safety Authority has set a tolerable daily intake (TDI) for coumarin, which can be easily exceeded with regular or heavy consumption of Cassia. This makes Cassia a less-than-ideal choice for daily use in large quantities, such as in smoothies, oatmeal, or supplements.

Ceylon's Minimal Coumarin

In stark contrast, Ceylon cinnamon contains only trace amounts of coumarin, often so low that it is undetectable. This makes Ceylon the safer option for those who use cinnamon regularly or for extended periods without risking potential liver toxicity.

Ceylon vs. Cassia: A Comparison Table


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Primarily Sri Lanka (formerly Ceylon)	China, Indonesia, Vietnam
Flavor	Mild, sweet, delicate, with citrus notes	Strong, spicy, pungent, sometimes bitter
Appearance	Light tan to brown, thin, papery layers that roll into tight quills	Dark reddish-brown, thick, rough, hard, single layer
Coumarin Content	Very low, often undetectable	High, potentially toxic in large doses
Texture	Fragile, soft, and easy to grind	Hard, tough, and woody
Price	More expensive due to delicate harvesting	Inexpensive and widely available

Identifying Ceylon vs. Cassia Cinnamon

Because most cinnamon in grocery stores is Cassia, it's essential to know how to identify Ceylon if you want the healthiest option. Here's what to look for:

Read the Label: The most reliable method is to check the packaging for "Ceylon cinnamon," "Cinnamomum verum," or "True Cinnamon." If the label simply says "cinnamon" without specifying, it is almost certainly Cassia.
Examine the Sticks: Ceylon sticks are fragile, with multiple thin layers that form a neat roll. Cassia sticks are thick, hard, and consist of a single curled layer.
Note the Color: Ceylon is a lighter, tan-brown color, while Cassia is a deeper, reddish-brown.
Perform a Sniff Test: Ceylon has a sweeter, more subtle and aromatic scent. Cassia's aroma is much stronger, spicier, and more intense.

Health Benefits of Cinnamon

Both Ceylon and Cassia cinnamon share many of the same general health benefits, thanks to compounds like cinnamaldehyde. Some of these benefits include:

Antioxidant Power: Cinnamon is loaded with powerful antioxidants, including polyphenols, which help protect the body from oxidative damage caused by free radicals.
Anti-Inflammatory Properties: The spice has demonstrated anti-inflammatory effects that can help fight inflammation in the body and potentially reduce the risk of chronic diseases.
Blood Sugar Regulation: Studies have shown that cinnamon can improve insulin sensitivity and lower blood sugar levels, making it beneficial for individuals managing type 2 diabetes.
Heart Health: Some research suggests that regular cinnamon intake may help reduce risk factors for heart disease, such as bad (LDL) cholesterol and triglycerides.

For more in-depth scientific research on the health benefits of cinnamon, you can refer to authoritative sources like this National Institutes of Health (NIH) study on beneficial effects.

Final Verdict: Which Cinnamon Should You Choose?

Choosing the healthiest cinnamon depends largely on your usage habits. For daily, regular consumption, such as adding it to your morning coffee, oatmeal, or supplements, Ceylon cinnamon is the unequivocal winner. Its low coumarin content eliminates the risk of liver toxicity associated with large, consistent doses of Cassia.

For occasional use in baking or savory dishes where a bold flavor is desired, Cassia is generally safe in moderation. However, if you are unsure or want to err on the side of caution, opting for Ceylon is always the best choice. While more expensive, the peace of mind and superior flavor profile are worth the investment for those who make cinnamon a regular part of their diet. Ensure you read labels carefully to make an informed decision for your health.

Frequently Asked Questions

Ceylon is considered healthier because it contains very little coumarin, a substance that can be toxic to the liver in high doses. Cassia cinnamon contains significantly higher levels of coumarin, making it less suitable for regular, heavy consumption.

To identify Ceylon, check the label for 'Cinnamomum verum' or 'true cinnamon.' Physically, Ceylon sticks are soft, multi-layered, and light tan, while Cassia sticks are hard, single-layered, and dark reddish-brown. If no specific type is listed and the price is low, it is most likely Cassia.

Yes, Cassia cinnamon is safe to eat in small, moderate amounts. The risk of coumarin toxicity is only a concern for people who consume large quantities of Cassia daily over a long period. Occasional baking or seasoning with Cassia is not a cause for concern.

Ceylon cinnamon is less common than Cassia but can be found at specialty spice shops, health food stores, and online retailers. Look for brands that explicitly state 'Ceylon' on the label.

While both types have shown some benefit in regulating blood sugar and increasing insulin sensitivity, Ceylon is the safer choice for consistent, daily use aimed at managing these levels, due to its low coumarin content.

Yes, but you may need to adjust the amount. Ceylon has a milder flavor, so you might need to use a slightly larger quantity to achieve the same intensity as Cassia, especially in recipes where cinnamon is a prominent flavor.

No. An 'organic' label only refers to farming practices and does not specify the cinnamon variety. Always check for the specific variety ('Ceylon' or Cinnamomum verum) on the label, regardless of its organic status.