Ceylon vs. Cassia Cinnamon: Why the Type Matters

They look alike and share a name, but they are not the same spice.

Walk down any spice aisle and the jar labeled "cinnamon" is almost always cassia. True cinnamon, called Ceylon, is a different plant with a different chemistry.

Where they come from

Ceylon cinnamon (Cinnamomum verum) comes mainly from Sri Lanka. Cassia comes from related species grown largely in China, Indonesia and Vietnam. Cassia is cheaper to produce, which is why it dominates grocery shelves.

How to tell them apart

• Sticks: Ceylon is thin, papery and rolled in many soft layers. Cassia is a single thick, hard curl.
• Taste: Ceylon is mild and sweet. Cassia is stronger and more pungent.
• Label: Look for "Ceylon" or Cinnamomum verum. "Cinnamon" alone usually means cassia.

The coumarin question

Cassia contains far more coumarin, a natural compound that can strain the liver in large amounts. European food-safety authorities have set a tolerable daily intake for coumarin, and regular heavy users of cassia can exceed it. Ceylon contains only trace amounts.

For a sprinkle on your toast now and then, either is fine. If you use cinnamon daily, Ceylon is the safer choice.

The bottom line

Most of the interest in cinnamon for metabolic health involves daily use, so the type matters. Read labels, and choose Ceylon when cinnamon is a habit rather than an occasional treat.