Which cinnamon is lowest in coumarin?

November 18, 2025 •

4 min read

According to the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin is 0.1 mg per kilogram of body weight, a threshold that is easily exceeded with regular consumption of the wrong type of spice. This makes understanding which cinnamon is lowest in coumarin a critical health consideration for daily spice users.

Quick Summary

This article explains why Ceylon cinnamon is the lowest in coumarin, the compound linked to liver damage in high doses. It details the risks of Cassia cinnamon and provides a comprehensive guide on how to identify and choose the safer option for cooking and daily use.

Key Points

Ceylon is the Safest: True cinnamon, or Ceylon, contains negligible coumarin (less than 0.02%), making it the safest option for regular daily use.
Cassia is High in Coumarin: The common supermarket variety of cinnamon, Cassia, can have up to 7% coumarin and poses a liver toxicity risk with regular, high consumption.
Check Labels and Appearance: To identify low-coumarin Ceylon, look for "Cinnamomum verum" on labels or note the thin, layered, and fragile appearance of the sticks.
Moderate Cassia Intake: If using high-coumarin Cassia, keep consumption moderate (less than one teaspoon daily for adults) to stay within safe coumarin limits.
Higher-Risk Groups: Children, pregnant women, and those with pre-existing liver conditions should opt for Ceylon cinnamon exclusively due to heightened sensitivity to coumarin.
Flavor vs. Safety: While Cassia offers a stronger flavor, Ceylon provides a delicate sweetness without the health concerns of high coumarin levels, making it better for prolonged use.

The Coumarin Concern in Cinnamon

Coumarin is a naturally occurring compound found in many plants, including cinnamon. While it provides a pleasant aroma, high intake of coumarin, particularly over an extended period, can be hepatotoxic, meaning it can cause liver damage. This is a key reason for concern, especially for those who use cinnamon frequently, in large quantities, or for supplements. The potential for liver injury is the primary health risk associated with high-coumarin cinnamon. In fact, the United States banned synthetic coumarin as a food additive back in 1954 due to these health concerns.

Understanding the Types of Cinnamon

The vast majority of cinnamon sold in supermarkets is one of several varieties collectively known as Cassia cinnamon. These varieties, including Chinese, Indonesian, and Saigon cinnamon, contain high levels of coumarin. In contrast, "true" or Ceylon cinnamon contains only trace amounts, making it the safest option for regular consumption.

The Coumarin Showdown: Ceylon vs. Cassia

To make an informed choice, it's essential to know the key differences between the two primary cinnamon types. Their distinct characteristics extend beyond just coumarin content to include taste, appearance, and origin.

Ceylon Cinnamon (Cinnamomum verum)

Low Coumarin: Considered the "true cinnamon," Ceylon contains very low levels of coumarin—often less than 0.02%, and sometimes so low it's undetectable. This is more than 350 times less than high-end Cassia varieties.
Origin: Primarily native to Sri Lanka and parts of Southern India.
Appearance: Sticks, or "quills," are made of multiple thin, papery layers of bark rolled together, and they are brittle and easy to crumble. The color is a lighter, pale brown to tan.
Flavor: A delicate, mild, and sweeter flavor with subtle citrus and floral notes. It is less pungent than Cassia.
Usage: Ideal for daily use in teas, baking delicate desserts, or when taking cinnamon for health benefits.

Cassia Cinnamon (Cinnamomum cassia, etc.)

High Coumarin: Cassia varieties contain significantly higher levels of coumarin, ranging from 1% to 7% depending on the specific type and growing conditions. Saigon cinnamon (Cinnamomum loureiroi) is particularly known for its very high coumarin levels.
Origin: Cultivated primarily in China, Indonesia, and Vietnam.
Appearance: The sticks are a single, thick, hard layer of reddish-brown bark. They are difficult to break or grind by hand.
Flavor: Stronger, spicier, and more pungent than Ceylon, with a slightly bitter taste. This is the classic, powerful cinnamon flavor many people associate with baked goods.
Usage: Best used in moderation for recipes where a strong cinnamon flavor is desired, especially for dishes not consumed daily.

Comparison of Cinnamon Varieties


Feature	Ceylon Cinnamon	Cassia Cinnamon
Coumarin Content	Very Low (0.004% - 0.02%)	High (1% - 7%, depending on variety)
Primary Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Flavor Profile	Mild, sweet, delicate, with citrus notes	Strong, spicy, pungent
Stick Appearance	Multi-layered, thin, papery, fragile	Single, thick, hard bark, difficult to break
Ground Color	Lighter tan color	Darker reddish-brown
Price	More expensive due to production costs	Less expensive, widely available

How to Ensure You Choose the Lowest-Coumarin Option

With most supermarket cinnamon being unlabeled Cassia, a cautious approach is best for those concerned about coumarin intake. Here are some steps to follow:

Check the label: The most reliable method is to look for products explicitly labeled "Ceylon cinnamon" or containing the botanical name Cinnamomum verum. If a product only says "cinnamon" or is of Chinese, Indonesian, or Vietnamese origin, it is most likely Cassia.
Inspect the sticks: If buying cinnamon sticks, compare their physical characteristics. If they are thin, multi-layered, and brittle like a rolled cigar, they are likely Ceylon. If they are hard, thick, and form a single tight roll, they are Cassia.
Consider the source: Purchase from reputable spice shops or online retailers that specify the cinnamon variety and provide coumarin testing results.
Use for specific recipes: For dishes requiring large amounts of cinnamon or for daily consumption, opt for Ceylon. Reserve Cassia for occasional, small-dose baking.
Avoid high-risk extractions: Be mindful that coumarin is more soluble in alcohol. Therefore, using Cassia sticks in mulled wine or other alcoholic beverages can lead to significantly higher coumarin concentrations than using them in water-based applications.

Practical Tips for Reducing Coumarin Intake

Beyond choosing Ceylon cinnamon, here are a few practical tips to help manage coumarin exposure for a healthier diet:

Use Moderation: When using Cassia, stick to conservative amounts. Health authorities like the European Food Safety Authority (EFSA) and the German Federal Institute for Risk Assessment (BfR) suggest that for most adults, limiting Cassia to less than one teaspoon a day is a prudent approach.
Flavor with Alternates: If you are concerned about coumarin levels but want to add warmth and spice to dishes, consider alternatives. Ingredients like cardamom, nutmeg, or allspice can provide complex flavors with no coumarin risks.
Consider Cooking Methods: Simmering Cassia cinnamon sticks in hot liquids can extract more coumarin. For safer flavoring, add Cassia powder closer to the end of the cooking process or use Ceylon sticks for prolonged simmering.

Conclusion: Making the Right Choice for Your Health

For those seeking the cinnamon with the lowest coumarin content, Ceylon cinnamon is the unequivocal winner. Containing negligible levels of coumarin compared to its Cassia counterparts, Ceylon offers a safe and health-conscious option for daily use in cooking, teas, and supplements. While Cassia can be enjoyed occasionally in small amounts, prioritizing Ceylon cinnamon is the best way to enjoy this delicious spice without the risks associated with high coumarin intake. By checking labels and understanding the physical differences between the two types, consumers can make informed decisions to protect their liver health while still enjoying the unique flavor of cinnamon. Read more on the benefits of Ceylon cinnamon from WebMD.

Frequently Asked Questions

Coumarin is a natural chemical compound found in plants that gives off a sweet, fragrant aroma. In large amounts, it can be toxic to the liver, which is why it is a health concern with certain types of cinnamon.

Cassia cinnamon is not necessarily bad if consumed in moderation. However, its high coumarin content can be a health risk if eaten in large amounts regularly. For occasional use, it is generally considered safe for most healthy adults.

If buying sticks, Ceylon quills are light brown, thin, and brittle, made of multiple layers. Cassia sticks are dark red-brown, hard, and thick, made of a single layer. For ground cinnamon, look for 'Ceylon' or 'Cinnamomum verum' on the label, as generic 'cinnamon' is almost always Cassia.

Ceylon cinnamon is more expensive because its production is more labor-intensive. The thin inner bark must be carefully harvested and rolled, yielding less product per tree compared to the mass-produced Cassia varieties.

Yes, Ceylon cinnamon can be used in any recipe that calls for cinnamon. Due to its milder flavor, you might need to use a bit more than Cassia to achieve the same flavor intensity, particularly in bold or spicy dishes.

Health authorities recommend a Tolerable Daily Intake (TDI) of 0.1 mg of coumarin per kilogram of body weight per day. This limit is very low and easily surpassed by regular consumption of Cassia cinnamon, especially for children or people with smaller body masses.

No, whether cinnamon is organic or not does not affect its coumarin content. An organic Cassia cinnamon will still contain high levels of coumarin. The coumarin level is dependent on the botanical species, not the farming practices.