Which is the safest cinnamon to buy? A complete guide

December 2, 2025 •

4 min read

According to the European Food Safety Authority, excessive coumarin intake from certain cinnamon varieties can cause liver damage. This makes understanding which is the safest cinnamon to buy essential for protecting your health, especially if you consume it frequently.

Quick Summary

Ceylon cinnamon is the safest choice due to its low coumarin content, unlike common Cassia cinnamon. Consumers should also check for heavy metal testing and look for specific labels to ensure a safe product.

Key Points

Ceylon is Safest: Ceylon, or "true" cinnamon, contains negligible levels of coumarin, making it safe for daily consumption.
Cassia Risk: Common Cassia cinnamon contains high levels of coumarin, which can cause liver damage with regular, heavy intake.
Avoid Lead Contamination: Recent Consumer Reports tests found lead contamination in many cinnamon products; choose vetted brands to avoid this risk.
Identify Ceylon: Look for labels specifying "Ceylon" or Cinnamomum verum; the sticks are thin, papery, and light tan.
Match to Usage: Use Ceylon for daily habits like sprinkling on oatmeal, and reserve Cassia for occasional, bold-flavored baking in small amounts.
Read Labels: Products labeled only as "cinnamon" are almost always Cassia and should be consumed in moderation.

Ceylon vs. Cassia: Understanding the Primary Safety Risk

At the heart of the cinnamon safety debate are the two main types available commercially: Ceylon and Cassia. While they both come from the bark of trees in the Cinnamomum family, a critical difference lies in their chemical composition, specifically the presence of coumarin.

The Danger of Coumarin in Cassia

Coumarin is a naturally occurring compound that can be toxic to the liver and kidneys in high doses. The vast majority of the cinnamon sold in U.S. grocery stores, often simply labeled as "cinnamon," is the Cassia variety. This includes common types like Indonesian, Chinese, and Saigon cinnamon. Cassia varieties contain high levels of coumarin, with some containing up to 1% by weight. For many adults, just 1-2 teaspoons of Cassia cinnamon can exceed the European Food Safety Authority's (EFSA) daily tolerable intake limit, making it a risk for regular or heavy consumers.

The Safe Alternative: Low-Coumarin Ceylon Cinnamon

In contrast, Ceylon cinnamon, also known as "true cinnamon," contains only trace amounts of coumarin—less than 0.004%, which is 250 times less than Cassia. This makes it a far safer choice for daily consumption. Sourced primarily from Sri Lanka, Ceylon cinnamon has a milder, sweeter, and more complex flavor profile with delicate floral and citrus notes.

The Unseen Threat: Heavy Metal Contamination

In addition to coumarin concerns, recent testing by Consumer Reports uncovered significant lead contamination in many cinnamon products, including some organic and well-known brands. Exposure to lead is particularly dangerous for children and pregnant women, as it can cause developmental and neurological damage. Some cinnamon powders were found to have lead levels far exceeding the thresholds used by regulatory agencies, leading to product recalls. This highlights that even with a low coumarin content, not all cinnamon is equally safe.

How to Mitigate Risk

Choose Reputable Brands: Brands like 365 Whole Foods Market and Morton & Bassett were identified in Consumer Reports' testing as having very low lead levels. Sticking with trusted, established brands is a good strategy.
Look for Transparency: Reputable suppliers often provide third-party testing results for heavy metals and coumarin content on their websites or upon request.
Select Certified Organic: While not a guarantee against lead, some organic brands consistently test lower for contaminants. Look for USDA Organic or other trusted certifications.

A Comparison of Ceylon and Cassia Cinnamon


Feature	Ceylon Cinnamon	Cassia Cinnamon
Botanical Name	Cinnamomum verum	Cinnamomum cassia, loureiroi etc.
Origin	Sri Lanka, Madagascar	China, Indonesia, Vietnam
Coumarin Content	Very low (≤ 0.004%)	High (approx. 1%)
Health Risk	Safe for daily, high consumption	Liver damage risk with high intake
Flavor Profile	Mild, sweet, subtle, with citrus and floral notes	Strong, spicy, more pungent
Appearance (Stick)	Thin, light tan layers; easy to crumble	Thick, hard, dark reddish-brown bark
Price	More expensive due to delicate harvesting	Less expensive and widely available

How to Identify and Buy Safe Cinnamon

Knowing how to differentiate between types is key. For ground cinnamon, which is most prone to mislabeling, examining the label is your best bet. Always look for "Ceylon" or "True Cinnamon" and avoid products that only list "cinnamon" without further specification, as these are almost certainly Cassia. For cinnamon sticks, physical characteristics offer clues: Ceylon quills are thin and multi-layered, while Cassia sticks are thicker and form a single, hard layer.

Culinary Uses for Safe Consumption

Choosing the right cinnamon for your purpose also depends on your usage frequency. For daily use, such as adding to coffee, oatmeal, or smoothies, Ceylon is the recommended choice due to its low coumarin level. Its milder flavor is perfect for delicate desserts and baked goods where you don't want the spice to overpower other ingredients. If you only use cinnamon occasionally for holiday baking or a robust spice rub, Cassia can be used in moderation. Mixing a small amount of Cassia with Ceylon can also provide the bold flavor of Cassia with less coumarin risk.

Conclusion: Making the Right Choice for Your Health

When deciding which is the safest cinnamon to buy, Ceylon is the undisputed winner for regular consumption. Its low coumarin content eliminates the risk of liver damage associated with high intake of Cassia varieties. Furthermore, recent findings of lead contamination underscore the need to source spices from reputable, tested brands, whether they are Ceylon or Cassia. By checking labels for specific types, observing physical characteristics, and choosing brands with low contaminant levels, you can enjoy this versatile spice without compromising your health.

Read more about the differences between Ceylon and Cassia cinnamon on Healthline.

Frequently Asked Questions

Yes, Ceylon cinnamon is considered safe for regular and daily consumption because it contains only trace amounts of coumarin, which is the primary safety concern in Cassia varieties.

The European Food Safety Authority recommends a daily coumarin limit of 0.1 mg per kg of body weight. A single teaspoon of Cassia can contain up to 16 mg of coumarin, potentially exceeding the limit for most adults.

Long-term, chronic intake of high levels of coumarin from Cassia cinnamon can cause liver damage, especially in sensitive individuals. The effects are often reversible upon reducing intake, but consistent overuse is risky.

Ceylon sticks are thin, fragile, and feature multiple papery layers rolled into a quill, with a light tan color. Cassia sticks are thicker, harder, and consist of a single, tougher layer of bark with a reddish-brown color.

Not necessarily. Recent tests have shown that organic cinnamon can still be contaminated with lead. The safest approach is to choose reputable brands that provide third-party testing results for heavy metals.

The FDA advises consumers to stop using the product immediately and to throw it away. For children and other at-risk individuals, it is prudent to consult with a healthcare provider.

Ceylon cinnamon is more expensive because its production is more labor-intensive, and it is grown in more limited areas, primarily Sri Lanka. Its delicate harvesting process and lower yield per tree contribute to its higher cost.

For daily cooking or consumption, Ceylon cinnamon is the safest choice due to its very low coumarin content. Its mild and sweet flavor is versatile and works well in a wide range of dishes.