What Is the Healthiest Cinnamon You Can Buy? A Guide to True Cinnamon

November 18, 2025 •

4 min read

Most cinnamon sold in stores contains coumarin, which can be toxic in large doses, particularly to the liver. The question arises: what is the healthiest cinnamon you can buy?

Quick Summary

This guide compares Ceylon and Cassia cinnamon varieties, discussing their health impacts. It explains why Ceylon, with its low coumarin content, is the safer option for regular consumption.

Key Points

Ceylon vs. Cassia: The two types of cinnamon differ significantly in coumarin content, a compound that can cause liver damage.
Low Coumarin is Key: Ceylon cinnamon contains minimal coumarin, making it the safest and healthiest choice for regular consumption.
Cassia for Moderation: Cassia, the most common type, has high coumarin levels and should only be consumed occasionally and in small amounts.
How to Identify: Look for products labeled "Ceylon" or Cinnamomum verum. Ceylon sticks are light tan and flaky, while cassia sticks are dark and hard.
Check Labels Carefully: If a product is just labeled "cinnamon," it is likely the high-coumarin cassia variety.
Flavor Profile Matters: Ceylon has a mild, sweet, and delicate flavor, while Cassia is strong, spicy, and pungent.

Ceylon vs. Cassia: Understanding the Cinnamon Spectrum

Cinnamon is a popular spice known for its flavor and potential health benefits, but not all cinnamon is the same. The two main types, Ceylon and Cassia, have significant differences in taste, price, and health profile. Understanding these distinctions is crucial for anyone using cinnamon regularly. The primary concern is coumarin, a substance present in cinnamon, which can cause liver damage when consumed in high quantities over time. The amount of coumarin varies dramatically between the two main types, a key reason why one is far healthier for consistent use.

The Coumarin Concern: Why Moderation is Key for Cassia

Coumarin is a flavoring agent found in cassia cinnamon. While generally safe in small, occasional doses, excessive consumption has been linked to liver damage. The European Food Safety Authority (EFSA) sets a tolerable daily intake (TDI) of 0.1 mg of coumarin per kg of body weight. Cassia cinnamon typically contains approximately 1% coumarin, meaning just one to two teaspoons could exceed the daily limit for an adult. This risk is why experts recommend caution with cassia, especially for children, pregnant women, and people with existing liver conditions. In contrast, Ceylon cinnamon contains only trace amounts of coumarin, making it the superior choice for health-conscious consumers who use cinnamon frequently.

Why Ceylon is the Healthiest Cinnamon You Can Buy

Also known as "true cinnamon" (Cinnamomum verum), Ceylon cinnamon is native to Sri Lanka and parts of Southern India. Its low coumarin content makes it the healthiest and safest option for regular consumption. This variety is produced from the inner bark, which is dried into thin, papery layers that form soft, crumbly quills. This process contributes to its higher price and less pungent flavor compared to cassia. In addition to its low coumarin levels, Ceylon is also rich in antioxidants, and research suggests it may help regulate blood sugar levels, improve insulin sensitivity, and protect against heart disease. The low risk profile means you can enjoy these benefits without the potential for liver toxicity associated with cassia.

Health Benefits of Ceylon Cinnamon

Low Coumarin: Contains minimal coumarin, eliminating the risk of liver damage.
High Antioxidant Activity: Packed with antioxidants that fight free radicals and reduce inflammation.
Blood Sugar Regulation: May improve insulin sensitivity and help manage blood sugar spikes.
Heart Health: Some studies indicate it can help lower total cholesterol, LDL (bad) cholesterol, and triglyceride levels, reducing heart disease risk.
Mild Flavor: The delicate, sweet taste makes it ideal for desserts and beverages where a subtle spice is desired.

Comparison Table: Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Scientific Name	Cinnamomum verum	Cinnamomum cassia
Origin	Sri Lanka, Southern India	China, Indonesia
Coumarin Content	Very low (trace amounts)	High (up to 1% or more)
Flavor Profile	Mild, sweet, delicate, complex notes	Strong, spicy, pungent, slightly bitter
Appearance (Sticks)	Thin, multi-layered, papery, light tan	Thick, hard, single rolled layer, dark reddish-brown
Price	More expensive	Inexpensive, affordable
Best for Daily Use?	Yes, safer due to low coumarin	No, only in moderation due to liver risk

Buying the Healthiest Cinnamon: Key Takeaways

When a container is labeled simply "cinnamon", it is almost always the high-coumarin cassia variety. To purchase the healthiest option, you need to seek out Ceylon cinnamon. Look for labeling that says "Ceylon cinnamon," "True Cinnamon," or its scientific name, Cinnamomum verum. Specialty spice shops, health food stores, and online retailers are the best places to find it. Remember that organic certification only addresses farming practices, not the coumarin content, so an "organic cinnamon" label alone does not guarantee it's Ceylon. A key visual identifier for whole sticks is the fragility and multiple layers of Ceylon versus the hard, single-layer of cassia. For maximum freshness, buy whole sticks and grind them as needed.

Conclusion

While both Ceylon and Cassia cinnamon offer potential health benefits, the difference in coumarin content makes Ceylon cinnamon the clear winner for regular, daily consumption. Cassia is safe for occasional use in moderation, but the risk of liver damage from coumarin accumulation makes it unsuitable for consistent intake. By understanding the key differences in flavor, appearance, and chemical composition, you can make an informed choice and enjoy the safest, healthiest cinnamon available. For daily health benefits, it's worth the extra cost to opt for Ceylon, also known as true cinnamon. For further reading on cinnamon's health effects, see this resource from a reputable source.

For more on the health benefits of cinnamon, visit the Healthline guide.

Frequently Asked Questions

Coumarin is a flavoring found in cassia cinnamon that can be toxic to the liver in large doses, potentially causing damage. Ceylon cinnamon contains very little of this compound.

No. Most cinnamon found in U.S. grocery stores is the cheaper, high-coumarin Cassia variety. You need to specifically look for "Ceylon cinnamon" at specialty stores or online to get the low-coumarin option.

Yes, but you will need to adjust the quantity. Since Ceylon has a milder flavor, you may need to use more to achieve a similar intensity.

Adults should limit Cassia cinnamon consumption to about half a teaspoon per day. This amount can vary based on the coumarin content and individual body weight. For heavy or daily users, switching to Ceylon is recommended.

Ceylon sticks are lighter in color, made of multiple thin, flaky layers, and are easy to crumble. Cassia sticks are dark reddish-brown, consist of a single thick, hard layer, and are difficult to break.

No, coumarin is heat-stable and does not significantly break down during cooking. The health risks of high intake persist regardless of preparation method.

No. Organic certification verifies that the cinnamon was grown without pesticides, not the species type. Always check the label for 'Ceylon' or Cinnamomum verum to ensure low coumarin.