Understanding the Two Main Types: Ceylon vs. Cassia
Before considering brand safety, it's vital to distinguish between the two primary types of cinnamon available on the market: Cassia and Ceylon. Their difference is the most significant factor affecting safety, particularly for those who consume cinnamon regularly or in large quantities.
Cassia Cinnamon: The Most Common Variety
Cassia cinnamon, often labeled simply as "cinnamon" in North America, is the most widely available and affordable type.
- It has a stronger, spicier, and sometimes more bitter flavor than Ceylon.
- Cassia is a rich source of a compound called coumarin, a naturally occurring substance that, in high doses, can cause liver damage in sensitive individuals.
- The coumarin content in Cassia is significantly higher—roughly 250 times more—than in Ceylon cinnamon.
Ceylon Cinnamon: The Safer, "True" Cinnamon
Known as "true cinnamon," Ceylon cinnamon is predominantly sourced from Sri Lanka.
- It has a lighter, more delicate, and floral flavor profile.
- Most importantly, Ceylon cinnamon contains only trace amounts of coumarin, making it the safer choice for regular and high-dose consumption.
- Ceylon is typically more expensive and less widely available in standard grocery stores than Cassia.
Recent Concerns: Heavy Metal Contamination in Spices
In late 2024, reports from Consumer Reports and other outlets raised new safety concerns beyond coumarin. Independent lab testing of 36 ground cinnamon products found troubling levels of lead in many popular brands. This issue is particularly alarming for children and pregnant individuals, as lead can accumulate in the body over time.
Brands Found to Contain Higher Lead Levels
The following brands were identified in tests as having lead levels exceeding 1 part per million, a threshold used for recalls in New York State:
- Badia cinnamon powder
- Bowl & Basket ground cinnamon
- Deep cinnamon powder
- EGN cinnamon powder
- Mimi's Products ground cinnamon
- Paras cinnamon powder
- Rani Brand ground cinnamon
- Zara Foods cinnamon powder
Brands Deemed "Okay to Use" (Moderate Risk)
Some popular brands had lower, but still detectable, levels of lead. While considered safer than those listed above, they should still be consumed in moderation, especially if used regularly:
- McCormick cinnamon
- Kirkland Signature organic Saigon cinnamon
- Trader Joe's organic ground cinnamon
- Simply Organic cinnamon
The Safest Brands of Cinnamon for 2025
Based on a combination of low coumarin content (found in Ceylon cinnamon) and extremely low lead levels (verified through independent testing), the following brands represent the safest options for consumers today. The top-tier choices were specifically highlighted by Consumer Reports for their near-zero lead contamination.
- 365 Whole Foods Market Organic Ground Cinnamon: With some of the lowest lead levels detected, this organic option is a top choice for safety.
- Loisa Organic Cinnamon: This brand tested with extremely low lead levels, making it a very safe bet.
- Morton & Bassett San Francisco 100% Organic Ground Cinnamon: Another brand that demonstrated exceptionally low lead levels in testing.
- Sadaf Cinnamon Powder: This brand, along with its Seven Spice blend, also showed near-zero lead contamination.
- Simply Organic Ground Ceylon Cinnamon: Recommended as a safe Ceylon option, its naturally low coumarin content addresses the long-standing liver concern.
- Frontier Co-op Ground Ceylon Cinnamon: Also cited as a reliable Ceylon variety with naturally low coumarin levels.
Comparison Table: Cassia vs. Ceylon vs. Safest Tested
| Feature | Cassia Cinnamon | Ceylon Cinnamon | Safest Tested Brands (e.g., 365, Loisa) |
|---|---|---|---|
| Primary Safety Concern | High coumarin levels, potential heavy metals | Potential heavy metals | Both low coumarin and low heavy metals |
| Coumarin Content | High | Trace amounts | Trace amounts (if Ceylon) or low (if tested low lead) |
| Lead Contamination | Varies by brand; some tested dangerously high | Varies by brand; can be contaminated | Tested and verified to have extremely low levels |
| Flavor Profile | Strong, spicy, and pungent | Mild, delicate, and citrusy/floral | Varies based on type (mostly Ceylon) |
| Appearance (Ground) | Dark, reddish-brown | Lighter, tan-colored | Varies based on type |
| Availability | Widely available and affordable | Less common; often found at specialty stores or online | Often found at Whole Foods Market, specialty stores, and online |
Tips for Ensuring Cinnamon Safety
To further minimize risks, follow these practical steps:
- Prioritize Ceylon: When possible, purchase Ceylon cinnamon, especially if you plan to consume it regularly in beverages or supplements to avoid coumarin toxicity.
- Check Recalls: Before buying any ground cinnamon, quickly search for recent product recalls from regulatory agencies like the FDA.
- Consult Test Results: Reference recent consumer reports and lab tests to identify brands that have proven low in lead.
- Store Properly: Keep cinnamon in an airtight container in a cool, dry place to maintain freshness and minimize any potential for degradation.
- Purchase Whole Sticks: If you grind your own spices, buying Ceylon cinnamon sticks is a very reliable way to ensure you are getting a low-coumarin product.
Conclusion: Choosing the Right Cinnamon for Your Health
Selecting the safest cinnamon requires more than a quick glance at the supermarket aisle. Consumers must be mindful of two distinct safety issues: the coumarin content inherent to Cassia varieties and the recent problem of heavy metal contamination in many processed spice products. While Ceylon cinnamon is naturally the safest choice concerning coumarin, recent lab tests have made brand reputation and testing history equally important. By opting for a Ceylon variety from a brand that has demonstrated extremely low levels of contaminants, like 365 Whole Foods Market Organic, Loisa Organic, or Morton & Bassett Organic, you can ensure your pantry staple is as safe as it is flavorful. With informed decisions, you can confidently enjoy the health benefits and warm flavor of this popular spice without unnecessary risk.
For more detailed information on the specific lead levels, refer to the full report by Consumer Reports on spice contamination.
