What is the Healthiest Organic Cinnamon?

December 16, 2025 •

3 min read

According to the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin is a level often exceeded by common Cassia cinnamon with regular use. Understanding this is key to finding the healthiest organic cinnamon, which is the Ceylon variety due to its minimal coumarin content.

Quick Summary

The healthiest organic cinnamon is Ceylon, or "true" cinnamon, which contains significantly less coumarin, a compound that can be harmful in large doses. In contrast, the more common and cheaper Cassia cinnamon has much higher coumarin levels, making it less suitable for regular consumption.

Key Points

Organic Ceylon is healthiest: The safest and healthiest choice is organic Ceylon cinnamon, often called "true" cinnamon, because it contains only trace amounts of coumarin.
Coumarin is a risk factor: High levels of coumarin, a compound that can potentially affect the liver, are present in the common and cheaper Cassia cinnamon, making it less suitable for regular or heavy consumption.
Read labels carefully: If a product is just labeled "cinnamon," it is likely the high-coumarin Cassia variety. Look specifically for "Ceylon" or "true cinnamon" to ensure you are buying the healthy option.
Choose organic for purity: Organic certification guarantees the product was grown without synthetic pesticides, and opting for organic Ceylon provides both purity and naturally lower coumarin levels.
Match cinnamon to use: Use organic Ceylon for daily consumption, potential therapeutic purposes, or delicate dishes where its mild flavor is preferred. Reserve the more pungent Cassia for occasional baking where its bolder flavor is desired.

Understanding the Two Main Types of Cinnamon

Most grocery store "cinnamon" is one of two varieties: Cassia or Ceylon. These differ in chemical composition, flavor, and health impacts. Cassia is common and cheaper, while Ceylon, or "true" cinnamon, is a premium, safer option for regular use. A key differentiator is the natural compound coumarin.

The Critical Difference: Coumarin Content

Coumarin is a natural flavoring that can be harmful to the liver in large amounts. Health authorities like the German Federal Institute for Risk Assessment (BfR) advise limiting Cassia cinnamon due to its high coumarin levels.

Ceylon Cinnamon (Cinnamomum verum): Primarily from Sri Lanka, this variety has trace amounts of coumarin. Its low coumarin makes it suitable for regular, long-term use, typically staying below health authority recommendations for coumarin intake.
Cassia Cinnamon (Cinnamomum cassia): Primarily from China and Indonesia, this common, inexpensive type contains much higher coumarin. Regular, heavy consumption can exceed recommended intake levels, potentially posing liver risks.

Choosing the Healthiest Organic Cinnamon

For health benefits with minimal risk, organic Ceylon cinnamon is the choice. Organic certification ensures no synthetic pesticides or GMOs. Organic Ceylon offers the dual benefit of being free from synthetic additives and naturally low in coumarin.

Why organic matters: Organic methods protect the environment and avoid chemical contamination. An organic Ceylon product is free from synthetic additives and low in coumarin.
Identifying Ceylon: Unspecified "cinnamon" is usually high-coumarin Cassia. Look for labels stating "Ceylon cinnamon" or "true cinnamon". Ceylon sticks (quills) are thin, multi-layered, and fragile, unlike Cassia's single, thick bark.

Nutritional Comparison: Ceylon vs. Cassia


Feature	Organic Ceylon Cinnamon	Cassia Cinnamon
Scientific Name	Cinnamomum verum	C. cassia, C. burmannii, C. loureiroi
Origin	Sri Lanka, southern India	China, Indonesia, Vietnam
Appearance	Light tan/brown, multiple thin, soft layers	Dark reddish-brown, single thick, hard layer
Flavor Profile	Mild, sweet, floral, delicate	Strong, spicy, pungent, slightly bitter
Coumarin Content	Very low (traces)	High
Health Risks (Regular use)	Very low risk of potential liver damage	Potential for liver effects due to high coumarin
Antioxidant Activity	High polyphenol content, potentially higher antioxidant activity	High antioxidant activity, but less suitable for regular heavy use
Cost	More expensive (due to labor-intensive harvesting)	Affordable (mass-produced)

Culinary and Health Applications

Both cinnamon types offer potential health benefits like blood sugar regulation and antioxidants. The choice depends on usage.

For daily health regimens: Use organic Ceylon in teas or food for health benefits like blood sugar management; its mild flavor is versatile.
For occasional baking: Cassia's strong flavor is fine for occasional use in baking, but regular heavy use should be avoided due to coumarin concerns.
Choosing organic brands: Some cinnamon has tested positive for lead contamination. Reputable organic brands, like 365 Whole Foods Market Organic Ground Cinnamon and Simply Organic Ground Ceylon Cinnamon, have shown lower contamination levels in testing.

Conclusion

Organic Ceylon cinnamon is the healthiest choice. Its low coumarin content avoids the potential liver risks associated with significant intake of common Cassia, making it more suitable for daily use. While Cassia has a bolder flavor for occasional use, its high coumarin is a concern for regular, heavy consumption. For health-conscious consumers, organic Ceylon from reputable brands helps ensure benefits without potential downsides. Reading labels carefully is key to choosing between the two types.

Healthier Alternatives to High-Coumarin Cinnamon

Cardamom: Provides a warm, spicy, and floral note similar to cinnamon in dishes and drinks.
Ginger: Offers fiery and sweet warmth as a substitute.
Allspice: Combines cinnamon, nutmeg, and clove flavors for use in many recipes.
Date Paste: A natural sweetener that can be flavored with low-coumarin cinnamon or other spices. Learn more about cinnamon varieties

Frequently Asked Questions

The main difference is their coumarin content. Ceylon cinnamon has extremely low levels of coumarin, while Cassia cinnamon has significantly high levels, which can potentially affect the liver if consumed regularly in large quantities.

While organic Cassia is free from synthetic pesticides, the organic certification does not affect its natural coumarin content. It is suitable for occasional use in moderation but not recommended for regular or daily consumption due to the high coumarin.

For ground cinnamon, it is difficult to tell the difference visually. You must rely on the product labeling. If the label does not explicitly state "Ceylon cinnamon" or "true cinnamon," it is almost certainly the more common and cheaper Cassia.

Ceylon is more expensive because it is more labor-intensive to harvest. It is made from the inner bark of the Cinnamomum verum tree and has multiple thin layers, while Cassia is a single, thick bark from a different tree species.

Organic Ceylon cinnamon may offer antioxidant, anti-inflammatory, and blood sugar-regulating benefits, similar in some aspects to Cassia, but without the liver-related health concerns potentially associated with high coumarin intake from regular use of Cassia.

Health authorities have established tolerable daily intake levels for coumarin. For Ceylon cinnamon, due to its very low coumarin content, regular use is generally not a concern regarding coumarin intake. For Cassia cinnamon, due to its higher coumarin levels, it's advised to limit consumption to avoid exceeding these limits.

Yes. Cheap cinnamon is typically the Cassia variety, which has high coumarin content. Some studies have also found lead contamination in certain brands, making it important to choose reputable brands and ideally, organic Ceylon.