Which type of cinnamon is best for health? Ceylon vs. Cassia compared

December 28, 2025 •

4 min read

Over 90% of the cinnamon sold in supermarkets is the Cassia variety, not the 'true' Ceylon cinnamon. This fact is critical for your health, as the two types contain significantly different levels of a compound called coumarin, which can be harmful in large amounts. Understanding this distinction is key to safely maximizing the powerful medicinal properties of this popular spice.

Quick Summary

This article explores the key differences between Ceylon and Cassia cinnamon, detailing their health benefits, potential risks, and safe consumption guidelines. It explains how to distinguish between the two varieties and why one is a safer choice for regular, long-term use.

Key Points

Ceylon vs. Cassia: The main difference is the coumarin content; Cassia has high levels while Ceylon has negligible amounts.
Healthier for Regular Use: Ceylon cinnamon is the safer choice for daily consumption or in large quantities due to its minimal risk of liver toxicity.
High Coumarin Risk: Cassia cinnamon's high coumarin content can cause liver damage if consumed in large doses over a long period.
Identify Your Cinnamon: Look for labels, color, and structure. Ceylon is light brown and fragile with multiple layers, while Cassia is dark, hard, and single-layered.
Similar Benefits, Different Risks: Both types offer antioxidant and anti-inflammatory properties, but Cassia's coumarin makes it risky for therapeutic or regular use.

Understanding the Two Main Types of Cinnamon

Cinnamon is a popular spice known for its potent antioxidant, anti-inflammatory, and antimicrobial properties. However, not all cinnamon is created equal. The two main types you will find are Cassia and Ceylon, which come from different species of the Cinnamomum tree. Most of the ground cinnamon available in grocery stores is the cheaper, more common Cassia variety. In contrast, Ceylon, often called 'true cinnamon,' is more expensive but prized for its delicate flavor and safer health profile.

Cassia Cinnamon: The Common Kitchen Staple

Cassia cinnamon (Cinnamomum cassia) originates from Southern China but is now widely grown across East and South Asia. It is easily identified by its darker, reddish-brown color, and thick, hard, single-layered bark. Cassia has a strong, spicy, and pungent flavor due to its high concentration of cinnamaldehyde. While Cassia does offer health benefits, its high coumarin content is the most significant concern for regular users. Coumarin can cause liver damage when consumed in large quantities over time, particularly for sensitive individuals or those with pre-existing liver conditions.

Ceylon Cinnamon: The Safer, Premium Alternative

Ceylon cinnamon (Cinnamomum verum) is native to Sri Lanka and Southern India and is considered the superior variety for health. It has a lighter tan-brown color and features a fragile, soft, multi-layered, and cigar-like structure. Ceylon's flavor is milder, sweeter, and more complex than Cassia, making it suitable for delicate desserts and teas. The key health advantage of Ceylon is its negligible coumarin content, which is approximately 250 times lower than Cassia. This makes it the only safe option for individuals who consume cinnamon regularly or in larger therapeutic doses.

Comparison Table: Ceylon vs. Cassia Cinnamon


Feature	Ceylon Cinnamon (Cinnamomum verum)	Cassia Cinnamon (Cinnamomum cassia)
Origin	Sri Lanka (formerly Ceylon), Southern India	China, Indonesia, Vietnam
Appearance	Light tan-brown, thin, delicate, multi-layered quills	Dark reddish-brown, thick, hard, single-layered bark
Flavor	Mild, sweet, delicate, with citrus notes	Strong, pungent, spicy, sometimes bitter
Coumarin Content	Very low (trace amounts, often undetectable)	Very high (can be toxic in large doses)
Health Safety	Safe for daily, long-term, and high consumption	Safe for occasional, small culinary doses; risky for regular, large amounts
Antioxidant Levels	Higher levels of beneficial polyphenols	Contains antioxidants but generally less concentrated than Ceylon
Price	More expensive due to labor-intensive harvesting	Inexpensive and widely available

Health Benefits: A Closer Look

While both varieties contain powerful beneficial compounds like cinnamaldehyde, the difference in coumarin content dictates which is safest for regular, therapeutic use.

Blood Sugar Regulation: Both Ceylon and Cassia may help improve insulin sensitivity and regulate blood sugar levels. However, Ceylon is the safer choice for long-term blood sugar management due to Cassia's potential liver risks. The American Diabetes Association recommends Ceylon over Cassia for individuals managing their glucose levels.
Antioxidant and Anti-inflammatory Properties: Cinnamon is rich in antioxidants that combat oxidative stress and inflammation. Studies suggest Ceylon cinnamon has higher antioxidant activity, making it potentially more effective for fighting free radicals.
Brain Health: Research suggests that compounds in cinnamon may help block a protein called tau from accumulating in the brain, which is a characteristic of Alzheimer's disease. Both types show promise, but more research is needed to distinguish specific effects.

How to Choose and Use the Right Cinnamon

For general cooking and baking where only a small amount is used occasionally, Cassia cinnamon is likely safe. However, if you plan on daily consumption, particularly in supplements or daily teas and oatmeal, choosing Ceylon cinnamon is a crucial health decision.

Reading the Label: Look for labels that specify "Ceylon cinnamon" or "Cinnamomum verum". If the label just says "cinnamon," it is almost certainly the Cassia variety.
Visual and Smell Tests: Ceylon sticks are thin, light tan-brown, and made of many delicate layers, like a cigar. They have a mild, sweet aroma. Cassia sticks are thicker, darker, and harder, with a stronger scent. Ground Ceylon is also lighter in color than ground Cassia.
Source: Reputable spice suppliers are the best source for authentic Ceylon cinnamon. Be wary of very low prices, which are a strong indicator of Cassia.

Conclusion: Making an Informed Choice for Your Health

The choice between Ceylon and Cassia cinnamon depends entirely on your usage habits. For the occasional baker, Cassia is fine. However, for those who seek to incorporate cinnamon's potent health benefits into their daily routine, Ceylon is the definitive winner. Its significantly lower coumarin content eliminates the risk of liver toxicity associated with regular, high consumption of Cassia, making it the safest and healthiest choice for long-term wellness. As always, if you are considering large doses for therapeutic purposes, it is wise to consult a healthcare provider. For more detailed information on coumarin regulations and health guidelines, you can visit the official website of the German Federal Institute for Risk Assessment (BfR).

Frequently Asked Questions

Coumarin is a natural flavoring compound found in many plants, including cinnamon. In high doses, it can be toxic to the liver. Cassia cinnamon contains significantly higher levels of coumarin than Ceylon, posing a potential health risk with regular, heavy consumption.

You can check the label for 'Ceylon' or 'Cinnamomum verum'. Visually, Ceylon sticks are light tan, soft, and form multiple paper-thin layers, while Cassia sticks are darker, harder, and have a single, thick, hollow layer.

Both types may help regulate blood sugar, but Ceylon is the safer option for long-term use, especially for people managing diabetes. This is because Cassia's high coumarin levels can be harmful with the consistent, higher doses often used for this purpose.

Yes, for occasional, small culinary uses, Cassia is generally considered safe for most healthy adults. However, health experts advise against consuming it in large quantities or daily due to the risk of coumarin-induced liver damage.

Yes, Ceylon cinnamon is more expensive than Cassia. The higher price is due to its more labor-intensive harvesting process and limited growing regions, primarily Sri Lanka.

Most ground cinnamon sold in supermarkets in the United States and other Western countries is the cheaper Cassia variety. To ensure you are buying Ceylon, you must check the label for explicit identification.

Cinnamon is known for its antioxidant, anti-inflammatory, and antimicrobial properties. It can help regulate blood sugar, support heart health, and may have beneficial effects on neurological disorders, although more human studies are needed.