Which Type of Cinnamon Is Not Toxic? A Guide to Choosing Safely

December 18, 2025 •

4 min read

Did you know that most cinnamon available in supermarkets contains high levels of coumarin, a compound known to cause liver damage in large, regular doses? For this reason, it is crucial to understand the difference between the two main types of cinnamon and make an informed choice for your health and safety.

Quick Summary

This guide outlines the critical differences between Ceylon and Cassia cinnamon, clarifying which variety is safe for regular consumption due to its low coumarin levels and which should be used sparingly.

Key Points

Ceylon vs. Cassia: The key difference in cinnamon toxicity lies in the coumarin content, with Cassia containing high levels and Ceylon containing only trace amounts.
Coumarin Risks: High, prolonged intake of coumarin, found predominantly in Cassia cinnamon, can lead to liver damage.
Safe for Daily Use: Ceylon, or "true" cinnamon, is the only type recommended for regular, daily consumption due to its negligible coumarin levels.
How to Identify: You can differentiate Ceylon from Cassia by its light tan color and paper-thin, multi-layered sticks, as opposed to Cassia's dark reddish-brown color and thick, single-layer sticks.
Occasional vs. Regular Use: Cassia is generally safe for occasional, small amounts in baking, but Ceylon is the healthier choice for frequent consumption like in coffee or supplements.

The Coumarin Conundrum: A Closer Look at Cinnamon's Toxic Compound

Coumarin is a natural chemical found in many plants, and it gives cinnamon its distinct fragrance and flavor. While small amounts of coumarin are generally considered safe, high levels can be harmful, particularly to the liver. The European Food Safety Authority (EFSA) has established a tolerable daily intake (TDI) of 0.1 mg of coumarin per kilogram of body weight. This limit can be easily exceeded by consuming large quantities of certain types of cinnamon over time. The risk is particularly relevant for those who consume cinnamon daily, for example, in oatmeal, coffee, or as a supplement. For individuals with pre-existing liver conditions, the risk of damage from high coumarin intake is even higher.

The Two Main Types of Cinnamon: Cassia vs. Ceylon

There are several varieties of cinnamon, but the two most important for consumers to distinguish are Cassia and Ceylon. The vast majority of powdered cinnamon sold in North American supermarkets is Cassia, a cheaper and more widely available variety. Ceylon, or "true cinnamon," is a higher-quality and more expensive alternative.

Cassia Cinnamon: High in Coumarin

Cassia cinnamon (from Cinnamomum cassia) originates primarily from China, Indonesia, and Vietnam. It has a robust, spicy-sweet flavor profile, often preferred for its intensity in baking and traditional dishes. However, it contains the highest levels of coumarin, sometimes as much as 1% by weight. For this reason, regular, daily consumption of Cassia cinnamon is not recommended.

Ceylon Cinnamon: The Safe Alternative

Ceylon cinnamon (from Cinnamomum verum) is native to Sri Lanka and southern India. It is significantly lower in coumarin, containing only trace amounts (often undetectable). Its flavor is milder, sweeter, and more complex, with citrus and floral notes. This delicate flavor makes it ideal for use in desserts and beverages. Given its very low coumarin content, Ceylon cinnamon is the safest option for daily consumption and for those with liver concerns.

Comparison Table: Ceylon vs. Cassia


Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Southern India	China, Indonesia, Vietnam
Coumarin Content	Very low (trace amounts)	High (up to 1% by weight)
Taste	Mild, sweet, delicate, with citrus notes	Strong, spicy, pungent
Appearance (Quill)	Multiple thin, soft layers; crumbles easily	Single, thick, hard layer; rigid
Color	Light tan to tan-brown	Dark reddish-brown
Health Recommendation	Safe for daily use	Use sparingly; avoid regular daily intake
Cost	More expensive	More affordable; standard in most grocery stores

Beyond Coumarin: Other Safety Considerations

While coumarin is the primary concern for regular cinnamon consumption, recent issues of heavy metal contamination, particularly lead, have also emerged. An investigation by Consumer Reports found elevated lead levels in several brands of ground cinnamon and spices. This issue is related to production and sourcing rather than the cinnamon species itself. To minimize this risk, it is important to purchase from reputable brands that prioritize quality control and third-party testing.

How to Identify and Purchase the Right Cinnamon

When shopping for cinnamon, there are several ways to ensure you are buying the right kind.

Check the label

The most reliable method is to read the product label. If it doesn't explicitly say "Ceylon" or "True Cinnamon," it is almost certainly the high-coumarin Cassia variety. Some reputable brands will specify "Cinnamomum verum," the scientific name for Ceylon.

Examine the product

If you are purchasing cinnamon sticks (quills), you can physically inspect them. Ceylon cinnamon sticks are delicate, with multiple paper-thin layers that can be crushed easily. Cassia sticks, in contrast, are a single thick, rigid layer of bark.

Assess the color and flavor

Ground Ceylon cinnamon is typically a lighter tan color than the reddish-brown of Cassia. If you can smell the spice, Ceylon has a noticeably milder, sweeter, and more nuanced aroma. The bold, intense scent is usually a sign of Cassia.

Safe Usage for All Types

For most people who use cinnamon occasionally in cooking or baking, Cassia is not a significant health risk when consumed in moderation. However, if you add cinnamon to your daily diet, perhaps to a morning beverage or smoothie, switching to Ceylon cinnamon is the safest choice. Even with Ceylon, it is still prudent to consult a healthcare provider for personalized advice, especially if you have pre-existing health conditions or are pregnant. A balanced diet is always the best approach to consuming any food or spice.

Conclusion

The question of which type of cinnamon is not toxic for regular consumption has a clear answer: Ceylon cinnamon. Its minimal coumarin content makes it the safe and healthy choice for daily use, while Cassia's high levels of coumarin can pose a risk of liver damage over time, especially in large doses. By being aware of the distinctions in coumarin content, flavor, and appearance, consumers can confidently choose the right cinnamon for their culinary and health needs. Always prioritize Ceylon for consistent daily intake and opt for quality brands that ensure product purity.

Frequently Asked Questions

Ceylon cinnamon is considered not toxic for daily use because it contains only trace amounts of coumarin, a compound that can cause liver damage in high doses. Cassia cinnamon, by contrast, contains significantly more coumarin.

Without the packaging, it can be difficult to be certain. However, ground Ceylon is typically a lighter, more tan color, while Cassia is a darker, reddish-brown. If the package doesn't specify "Ceylon," it is likely Cassia, the most common and cheaper variety.

For most people, consuming Cassia cinnamon in small, occasional amounts is not dangerous. The risk of toxicity and liver damage increases with large, regular doses over a prolonged period. It is best to avoid it for daily consumption.

Coumarin is a natural, aromatic chemical found in high concentrations in Cassia cinnamon. It is considered a hepatotoxin, meaning it can cause liver damage in large doses. Health authorities have set a tolerable daily intake to prevent risk.

Yes, Ceylon cinnamon is typically more expensive than Cassia. Its higher price is due to a more labor-intensive harvesting process and the higher quality of the final product.

For Cassia cinnamon, experts recommend moderation to stay within coumarin safety limits. For Ceylon cinnamon, there is no established upper limit due to its negligible coumarin content, though moderation is always wise.

Small, food-level amounts of cinnamon are generally safe for children. However, due to the risks of coumarin, it is especially important to use Ceylon cinnamon if a child consumes cinnamon frequently. Consult a pediatrician for specific advice.