Cassia Cinnamon vs Ceylon Cinnamon – Which One Should You Use?

Cinnamon is more than just a kitchen spice—it has become a staple in American wellness routines. From pumpkin spice lattes to cinnamon teas and supplements, this versatile spice is loved for its flavor and potential health benefits. But when it comes to Cassia Cinnamon vs Ceylon Cinnamon, which one is better, safer, and more suitable for your daily use?

In this article, we will break down both types of cinnamon, comparing their taste, origins, health benefits, safety, and provide practical tips to help you make an informed choice.

Cinnamon in Daily Life – More Than Just a Spice 

A. Cinnamon’s Popularity in the U.S.

Cinnamon has been a part of American kitchens for centuries. From classic desserts like apple pie to modern wellness drinks and morning smoothies, this spice has found its place in daily routines. Moreover, wellness brands are incorporating cinnamon into capsules, powders, and herbal teas due to its antioxidant properties and potential blood sugar support. 

B. Why Cinnamon is Considered a “Health Herb”

• Blood Sugar Support: Studies show cinnamon may help lower blood sugar and improve insulin sensitivity, especially for prediabetics.

• Antioxidant & Anti-Inflammatory: Cinnamon contains polyphenols that protect cells from oxidative stress and chronic inflammation.

• Digestive Benefits: Traditionally, cinnamon has been used to soothe bloating and aid digestion while adding flavor to meals.

Health experts recommend choosing the right type of cinnamon and using it in moderation to enjoy both taste and wellness benefits. 

Cassia Cinnamon – Bold, Strong, and Flavorful 

1. Origins and Key Characteristics

Cassia Cinnamon, also known as Chinese or Indonesian cinnamon, is the most commonly found type in U.S. grocery stores due to its affordability and strong flavor. Roughly 95% of its oil is cinnamaldehyde, giving Cassia its intense, spicy taste that is widely used in cooking and traditional Chinese medicine. Key features include:

• Dark brown color with thick, hard bark

• Strong, spicy aroma and flavor

• Available as sticks or ground powder

Many Americans prefer Cassia for baked goods, coffee, and dishes that need a bold cinnamon punch.

Source: Canva

2. Health Benefits and Cautions

Cassia has roughly 1% coumarin content, a natural compound that may impact liver health when consumed in large quantities. To stay safe, the recommended daily intake is approximately ≤0.1 mg of coumarin per kilogram of body weight.

• Benefits:

  • Can support blood sugar management in moderate amounts

  • Provides antioxidants

• Cautions:

  • Avoid daily high doses

  • Children and those with liver conditions should use it sparingly

Tip: Use Cassia 1–2 times per week in drinks or baked goods for flavor without overdoing coumarin intake.

Ceylon Cinnamon – “True Cinnamon” 

1. Origins and History

Ceylon Cinnamon, native to Sri Lanka, is known as true cinnamon due to its mild, naturally sweet flavor and low coumarin content. Approximately 50–63% of its essential oil is cinnamaldehyde, giving it a delicate aroma and flavor perfect for desserts, herbal teas, and wellness recipes.

• Light brown color with thin, soft bark

• Mild, sweet aroma

• Commonly available in organic stores and specialty markets

Source: Canva

2. Health Highlights

Ceylon Cinnamon is considered safe for daily consumption, making it ideal for both culinary and supplement use. Benefits include:

• Heart Health & Blood Sugar Support: helping reduce blood sugar spikes and improve insulin sensitivity. Ceylon has a mere 0.004% coumarin, 250 times lower than Cassia Cinnamon, making it practically undetectable. Low coumarin levels make it suitable for long-term use.

• Antioxidant & Anti-Inflammatory: helps strengthen the immune system and protect cells with its potent bioactive compounds. Embrace its mild, sweet flavor to boost your immunity and fight inflammation naturally!

• Versatile in Daily Diet: Great in smoothies, oatmeal, desserts, or herbal teas.

Real-World Comparison – What Matters 

When deciding between Cassia and Ceylon Cinnamon, it is important to consider flavor, safety, appearance, and cost. Here is a practical breakdown:

Feature	Cassia Cinnamon	Ceylon Cinnamon
Coumarin Content	High – limited daily intake	Low – safe for daily use
Flavor	Strong, spicy, bold	Mild, sweet, delicate
Appearance	Dark brown, thick sticks	Light brown, thin, soft sticks
Availability in the U.S.	Widely available in stores	Specialty/organic stores
Price	Affordable	Higher-priced

Key Takeaway: Use Cassia for occasional bolder dishes or drinks; choose Ceylon for daily consumption, health-focused recipes, or supplements.

Source: Canva

How to Use Cinnamon Like a Pro 

1. In Drinks and Breakfast Foods

• Coffee & Lattes: Sprinkle ¼–½ tsp of cinnamon powder in coffee or lattes for flavor and antioxidants.

• Smoothies: Add ½ tsp of Ceylon Cinnamon to fruit or green smoothies for subtle sweetness.

• Oatmeal & Yogurt: Enhance taste and wellness benefits with a daily pinch of Ceylon Cinnamon.

  
  

2. Baking & Cooking Hacks

• Cassia Cinnamon: Great for pies, muffins, and spiced cookies. Its strong aroma holds up during baking.

• Ceylon Cinnamon: Ideal for delicate desserts, pancakes, or any dish where a subtle cinnamon flavor is desired.

  
  

3. Supplements and Powders

• Capsules: Look for Ceylon Cinnamon supplements with clear labeling and standardized extract.

• Daily dosage: Most experts suggest ½–1 tsp of powder per day or follow supplement instructions.

Cinnamon for Health – Tips People Should Know 

A. Blood Sugar & Heart Health

• Cinnamon may reduce fasting blood glucose by 5–10% in prediabetic individuals.

• Low-coumarin Ceylon Cinnamon is safer for long-term use in managing blood sugar.

  
  

B. Antioxidant and Anti-Inflammatory Benefits 

• Cinnamon contains polyphenols and flavonoids that combat oxidative stress and inflammation.

• Regular use may support heart health, metabolic function, and overall wellness.

  
  

C. Safety Guidelines

• Stick to moderate doses: ½–1 tsp per day for powder or 1 capsule if using supplements.

• Avoid high doses of Cassia daily due to coumarin content.

• Pregnant or liver-impaired individuals should consult a healthcare professional.

Cinnamon Myths Debunked 

1. Ceylon is always better than Cassia.

   • Truth: Both varieties have unique benefits. Ceylon’s low coumarin makes it ideal for frequent use, while Cassia’s bold, spicy flavor shines in occasional baking and savory dishes.

2. A teaspoon a day cures everything.

   • Truth: Cinnamon supports wellness but is not a miracle cure. Pair it with a balanced diet, regular exercise, and healthy habits for real, long-term benefits.

3. All cinnamon supplements are the same.

   • Truth: Quality can vary widely. Look for reputable brands that clearly state the cinnamon type, coumarin content, and use standardized extracts for consistency.

4. More cinnamon means better results.

   • Truth: Too much—especially Cassia—can raise coumarin intake to unsafe levels. Moderation ensures you enjoy the flavor and potential benefits without the risks.

How to Buy the Right Cinnamon in the U.S. 

• Identify Real Ceylon: Thin, soft sticks; light brown; labeled “Ceylon” or “True Cinnamon”.

• Check Labels: Ensure country of origin (Sri Lanka) and organic certification, if possible.

• Price vs Quality: Don’t compromise safety for cost. Organic Ceylon may cost more, but it is safer for daily use.

Pro Tip: For supplements, choose brands with transparent sourcing, lab-tested purity, and proper dosage instructions.

Frequently Asked Questions (FAQs) 

Is Ceylon Cinnamon safer than Cassia? 

Yes. Its low coumarin content makes it suitable for daily consumption, unlike Cassia, which should be used sparingly.

Can I use Cassia Cinnamon every day?

Occasional use is fine, but daily high doses may stress the liver due to coumarin.

How do I know I’m buying real Ceylon Cinnamon?

Look for light brown thin sticks, labeled “Ceylon” or “True Cinnamon,” preferably from Sri Lanka.

Which cinnamon is better for baking?

Cassia is ideal for bold flavors and long baking, while Ceylon is better for delicate desserts.

Choosing the Right Cinnamon for You 

Choosing between Cassia and Ceylon Cinnamon comes down to flavor preference, health considerations, and daily usage:

• Use Cassia for bold flavor in occasional baking or drinks.

• Choose Ceylon for everyday wellness, supplements, and delicate dishes.

By understanding the differences, you can enjoy flavor, aroma, and health benefits safely.

Start by adding a pinch of Ceylon Cinnamon to your morning oatmeal or smoothie today, and experience the subtle sweetness and wellness benefits!

Reference 

• Healthline. (n.d.). Ceylon vs. Cassia — Not All Cinnamon Is Created Equal. 

• German Federal Institute for Risk Assessment (BfR). (2012). Cassia cinnamon with high coumarin content to be consumed in moderation. 

• BfR. (2012). FAQ on coumarin in cinnamon and other foods.

• PubMed Central (PMC). (2022). Combined Risk Assessment of Food-derived Coumarin with in Silico Approaches.

• MDPI – Current Issues in Molecular Biology. (2025). The Antidiabetic Mechanisms of Cinnamon Extract: Insights from Network Pharmacology, Gut Microbiota, and Metabolites.