Which is healthier, cinnamon or cassia? A detailed breakdown

January 13, 2026 •

3 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, making the choice between cinnamon and cassia a crucial health decision. While both spices come from the Cinnamomum tree, their distinct chemical makeup has significant implications for your long-term health, particularly for those who consume it regularly.

Quick Summary

This article compares Ceylon ("true") and Cassia cinnamon, detailing their differences in coumarin levels, flavor, and health risks, particularly concerning liver damage. It provides practical guidance for choosing the right spice based on consumption frequency and health status.

Key Points

Coumarin Content: The primary health difference is coumarin; Cassia has high levels which can damage the liver with regular consumption, while Ceylon has negligible amounts and is safer for daily use.
Flavor Profile: Ceylon cinnamon has a mild, sweet, and delicate flavor, making it ideal for desserts, whereas Cassia has a strong, pungent, and spicy taste suitable for more robust savory dishes.
Physical Appearance: Ceylon cinnamon sticks are light-tan, brittle, and have multiple thin, papery layers, while Cassia sticks are dark, hard, and feature a single, thick layer.
Health Benefits: Both types offer antioxidant and anti-inflammatory benefits, but Ceylon is the safer option for consistent intake, providing benefits like blood sugar and heart health support without the coumarin risk.
Labeling: Products simply labeled "cinnamon" in most North American supermarkets are Cassia. To ensure you're getting the safer option, look for packages specifically marked "Ceylon" or "true cinnamon".
Recommended Usage: Use Ceylon cinnamon for daily consumption in food and beverages. Limit Cassia to occasional culinary use, such as in certain baked goods or savory dishes, to avoid potential health risks from coumarin.

Understanding the Two Types of Cinnamon

Often confused due to their similar name and flavor, Ceylon and Cassia are two distinct species of cinnamon with different health profiles. The primary distinguishing factor is the concentration of coumarin, a naturally occurring compound that can be toxic to the liver in large doses. Ceylon, or "true" cinnamon, contains only trace amounts of this substance, while Cassia has significantly higher levels.

Ceylon Cinnamon (Cinnamomum verum)

Sourced primarily from Sri Lanka, Ceylon cinnamon is also known as "true" cinnamon. It is characterized by its light brown color, delicate, sweet, and floral flavor profile, with subtle citrusy notes. Its quills, or sticks, are soft, brittle, and composed of multiple thin, papery layers rolled together like a cigar.

Health Advantages of Ceylon Cinnamon:

Lower Coumarin Levels: Its extremely low coumarin content makes it safe for regular, even daily, consumption without posing a risk of liver damage.
Rich in Antioxidants: Contains a wealth of antioxidants that combat oxidative stress and inflammation, potentially lowering the risk of chronic diseases.
Blood Sugar Regulation: Studies suggest it helps maintain healthy blood sugar levels and improves insulin sensitivity, making it beneficial for diabetes management.
Cardiovascular Support: Regular intake has been linked to improved heart health by helping to lower triglyceride and cholesterol levels.

Cassia Cinnamon (Cinnamomum cassia)

Cassia cinnamon is the most common variety found in North American supermarkets and is typically what is labeled simply as "cinnamon". It originates mainly from China and Indonesia. Cassia has a strong, pungent, and spicy flavor that is more assertive and less complex than Ceylon. The sticks are thick, hard, dark reddish-brown, and made of a single rolled layer.

The Critical Health Risk of Cassia:

High Coumarin Content: Cassia's high coumarin levels can be hepatotoxic, or liver-damaging, especially with regular or high consumption. A single teaspoon of Cassia can contain more than the European Food Safety Authority's (EFSA) tolerable daily intake for an average adult.
Not for Daily Use: Due to the coumarin risk, Cassia is not recommended for daily use, especially for those with pre-existing liver conditions, pregnant women, or children. It is better suited for occasional use in savory dishes where its robust flavor shines.

Comparison Table: Ceylon vs. Cassia


Aspect	Ceylon Cinnamon (True Cinnamon)	Cassia Cinnamon (Common Cinnamon)
Origin	Primarily Sri Lanka	Primarily China, Indonesia
Flavor	Mild, sweet, delicate, floral	Strong, pungent, spicy, slightly bitter
Coumarin	Very Low (Safer for regular use)	High (Risk of liver damage with regular use)
Appearance	Light tan, soft, brittle, multiple thin layers	Dark reddish-brown, hard, thick, single layer
Price	More expensive due to labor-intensive production	More affordable and widely available
Best for	Desserts, baked goods, beverages, daily use	Savory dishes, occasional baking

How to Choose and Identify Your Cinnamon

For the average consumer, distinguishing between the two types can be tricky, especially in powdered form. Here's how to ensure you are buying what you intend:

Check the Label: The most reliable method is to look for the label "Ceylon cinnamon" or "Cinnamomum verum". If the product is simply labeled "cinnamon" in North America, it is almost certainly Cassia.
Examine the Sticks: If buying cinnamon sticks, inspect their appearance. Ceylon sticks are fragile and multi-layered, while Cassia sticks are thick, hard, and hollow.
Consider the Price: Ceylon cinnamon is more expensive due to its quality and harvesting process, so an inexpensive option is likely Cassia.

Conclusion

When it comes to health, Ceylon cinnamon is the clear winner for anyone consuming it regularly. Its low coumarin content eliminates the risk of liver toxicity associated with chronic high intake. While Cassia cinnamon offers a bolder flavor and is perfectly safe for occasional, moderate use, those who use cinnamon daily in coffee, oatmeal, or supplements should opt for Ceylon. Being aware of the distinction and checking the label can help you protect your long-term health while enjoying this popular spice.

For further reading on the safety of cinnamon and coumarin levels, see the information provided by the National Center for Complementary and Integrative Health.

Frequently Asked Questions

Yes, cassia cinnamon contains high levels of coumarin, which can be toxic to the liver when consumed regularly in large amounts. Individuals with pre-existing liver conditions should avoid cassia completely.

Ceylon, or "true" cinnamon, is the best choice for daily consumption. It contains very low levels of coumarin, making it safe for regular use without the liver toxicity risks associated with cassia.

You can identify them by their appearance. Ceylon sticks are light brown, soft, fragile, and have multiple thin layers. Cassia sticks are dark reddish-brown, hard, and made of a single thick, rolled layer.

Yes. Ceylon cinnamon has a milder, sweeter, and more delicate flavor with floral notes. Cassia is stronger, spicier, and more pungent, with a slightly bitter taste.

Cassia is cheaper to produce and easier to harvest than Ceylon, which is more labor-intensive. Its lower price and stronger flavor have made it the dominant variety in many markets, especially in North America.

Using cassia for occasional baking is generally considered safe. The concern arises from regular, high-volume consumption. For delicate dishes or anything consumed daily, Ceylon is the safer choice.

Coumarin is a natural flavoring compound found in many plants, including high concentrations in cassia cinnamon. In excessive doses over a prolonged period, it can cause liver damage.