Which is better Ceylon cinnamon or cassia cinnamon?

November 14, 2025 •

4 min read

According to the European Food Safety Authority (EFSA), the tolerable daily intake of coumarin is 0.1 mg per kg of body weight, a level far exceeded by the average Cassia cinnamon but easily met by its Ceylon counterpart. This critical health difference is just one of many factors to consider when deciding which is better Ceylon cinnamon or Cassia cinnamon for your kitchen and well-being.

Quick Summary

A detailed comparison of Ceylon and Cassia cinnamon, contrasting their flavor profiles, coumarin levels, culinary applications, and appearance to help you make an informed choice for your cooking and health needs.

Key Points

Coumarin Content: The primary health difference is Cassia's high coumarin levels, which can cause liver damage in large, regular doses, while Ceylon contains negligible amounts.
Flavor Profile: Ceylon offers a mild, sweet, and complex flavor with citrus notes, perfect for delicate dishes. Cassia provides a strong, spicy, and pungent taste suited for bold recipes.
Appearance: Ceylon cinnamon sticks are light brown, thin, and multi-layered, while Cassia sticks are darker, thicker, and consist of a single, hard layer.
Culinary Uses: Choose Ceylon for desserts, teas, and daily supplements due to its subtle flavor and safety. Opt for Cassia in hearty baked goods, curries, and savory dishes where a strong cinnamon kick is desired.
Cost and Availability: Cassia is cheaper and widely available in most grocery stores. Ceylon is more expensive and often requires purchasing from specialty spice shops or online retailers.
Informed Choice: Always check labels for "Ceylon" or "True Cinnamon" to ensure you're getting the safer, low-coumarin option for regular consumption, as generic "cinnamon" is almost always Cassia.

Understanding the Origins and Characteristics

Cinnamon, one of the world's most beloved spices, doesn't come from a single tree. It is harvested from the inner bark of several tree species within the Cinnamomum genus. The most significant difference lies between Ceylon cinnamon (Cinnamomum verum), often called "true cinnamon," and Cassia cinnamon (Cinnamomum cassia), which is more common and affordable.

Ceylon cinnamon is native to Sri Lanka and parts of India. Its bark is delicate, soft, and forms multiple thin, papery layers when dried, creating a fragile, cigar-like stick. This type has a mild, sweet, and complex flavor with subtle floral and citrus notes, making it ideal for delicate desserts and dishes where a nuanced flavor is desired.

Cassia cinnamon, on the other hand, is primarily grown in China, Indonesia, and Vietnam. Its bark is thicker, harder, and darker reddish-brown. It curls into a single, thick, hollow tube when dried. Cassia has a much stronger, spicier, and more pungent flavor than Ceylon, with a hint of bitterness. This assertive taste is what most consumers associate with "regular" cinnamon.

The Critical Coumarin Connection

For many, the most important factor in the Ceylon versus Cassia debate is the coumarin content. Coumarin is a natural flavoring compound found in cinnamon that can be toxic to the liver and kidneys in large doses.

Coumarin levels

Cassia Cinnamon: Contains significantly higher levels of coumarin, ranging from 0.4% to 1.2% by weight. For a small child or sensitive individual, regular consumption could potentially exceed safe daily intake limits.
Ceylon Cinnamon: Contains only negligible amounts of coumarin, typically ranging from 0.004% to 0.1%. This makes it a far safer option for daily or therapeutic consumption.

Health authorities like the EFSA have set a Tolerable Daily Intake (TDI) for coumarin at 0.1 mg per kg of body weight. For an adult weighing 70kg, consuming just one teaspoon of some Cassia varieties could exceed this limit. Therefore, individuals who use cinnamon regularly, or for medicinal purposes like blood sugar management, should prioritize Ceylon to avoid potential liver issues.

Culinary Applications and Flavor

The difference in flavor and intensity dictates how each type of cinnamon should be used in cooking and baking.

Ceylon cinnamon's uses

Delicate Desserts: Perfect for custards, fruit tarts, and poached pears, where its sweet, subtle flavor can shine without overpowering other ingredients.
Beverages: Ideal for teas, hot chocolate, or lattes, offering a mild warmth and fragrance.
Daily Use: The safest choice for adding to oatmeal, smoothies, or yogurt due to its low coumarin content.

Cassia cinnamon's uses

Bold Baked Goods: Great for cinnamon rolls, gingerbread, and spice cakes, where its robust flavor can stand up to rich ingredients.
Savory Dishes: A traditional choice for hearty curries, spice rubs for meats, and stews.
Cost-Effective Option: Its affordability and strong flavor make it a practical choice for recipes where a powerful cinnamon taste is the goal and consumption is occasional.

Comparison of Ceylon and Cassia


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka (historically Ceylon)	China, Indonesia, Vietnam
Appearance	Light brown, thin, multi-layered, papery scrolls	Dark reddish-brown, thick, single-layer, hollow tube
Texture	Fragile and easily crumbles	Hard, woody, and difficult to break
Flavor	Mild, sweet, complex, with floral and citrus notes	Strong, pungent, spicy, and slightly bitter
Coumarin Content	Very low (0.004-0.1%)	High (0.4-1.2%), potentially toxic in large doses
Price	More expensive due to labor-intensive harvest	Much more affordable due to mass production
Best for	Delicate desserts, teas, daily consumption	Robust baked goods, savory dishes, occasional use

How to Choose the Right Cinnamon

Choosing between Ceylon and Cassia depends on your primary goal: flavor, health, or budget. If you are a casual baker who uses cinnamon sporadically, the more economical and readily available Cassia will likely suffice. Its powerful flavor is a staple in many traditional baked goods. However, if you are a regular cinnamon consumer—for example, adding it to your morning oatmeal daily for blood sugar benefits—the health-conscious choice is clear. Ceylon cinnamon's negligible coumarin levels make it safe for long-term, frequent use without the risk of liver damage.

When shopping, especially for ground cinnamon, check the label carefully. If it simply says "cinnamon" without specifying the type, it is almost certainly Cassia. Look for packages explicitly marked "Ceylon" or "True Cinnamon". If buying sticks, remember the visual cues: Ceylon is delicate and multi-layered, while Cassia is tough and single-layered. For those concerned about sourcing quality spices, purchasing from specialized spice shops or reputable online retailers is recommended. The premium price of Ceylon reflects its labor-intensive production and superior health profile.

Conclusion

Ultimately, deciding which is better Ceylon cinnamon or Cassia cinnamon depends on your specific needs. For daily consumption, therapeutic use, or delicate flavors, Ceylon cinnamon is the superior choice, prioritizing health and nuance over intensity. For budget-conscious cooking that requires a bold, spicy kick, Cassia cinnamon is a perfectly acceptable option, as long as it's used in moderation. By understanding the key differences in coumarin content, flavor, and appearance, you can make an informed decision that best suits your culinary creations and health goals.

Final Recommendation: Balancing Health and Flavor

The most important takeaway is that "cinnamon" is not a monolithic product. To balance both health and flavor, consider keeping both varieties in your pantry. Use Ceylon for your daily intake and delicate recipes, and reserve Cassia for occasional baked goods or robust savory dishes where its intense flavor is an asset. This approach allows you to enjoy the best of both worlds, safely and deliciously.

European Food Safety Authority: Statement on the Tolerable Daily Intake for coumarin

Frequently Asked Questions

For daily consumption, Ceylon cinnamon is better because it contains only trace amounts of coumarin, a compound that can be harmful to the liver in large doses. Cassia's high coumarin content makes it unsafe for regular, high-volume intake.

Yes, but with considerations. Since Ceylon has a milder flavor, you may need to use slightly more to achieve the same intensity as Cassia. However, be cautious when replacing Cassia with Ceylon in recipes that rely heavily on Cassia's strong flavor.

Ceylon sticks are lighter brown, thin, and composed of multiple delicate, rolled layers. Cassia sticks are dark reddish-brown, thick, hard, and form a single, hollow roll. Ceylon is fragile and easy to crumble, while Cassia is dense and difficult to break.

Cassia cinnamon is generally safe when consumed in moderation in typical culinary amounts. However, regular, large consumption can be harmful due to its high coumarin content, which can cause liver damage. People with pre-existing liver conditions or those taking blood thinners should be especially cautious.

Ceylon cinnamon is more expensive because its harvesting process is more labor-intensive and it is grown in limited areas, primarily Sri Lanka. The delicate inner bark must be carefully peeled and rolled by hand, contributing to a higher production cost compared to Cassia's larger-scale, industrial cultivation.

Both Ceylon and Cassia offer health benefits, including antioxidant and anti-inflammatory properties. However, because of its low coumarin content, Ceylon is the safer option for regular use, especially for therapeutic purposes like managing blood sugar, without the associated liver risks of Cassia.

Identifying ground cinnamon is more challenging, but some clues exist. Ground Ceylon is typically a lighter tan color with a delicate, floral scent. Ground Cassia is a darker, reddish-brown color with a more pungent, spicy aroma. The most reliable method is to check the product label for specific type information.