Ceylon vs Cassia: Which Cinnamon Should You Use?

When you see cinnamon at the store, you probably think it’s all the same. In reality there are two main types – Ceylon (also called “true” cinnamon) and Cassia (the cheaper, more common kind). Knowing the difference can help you pick the right spice for taste, health, and safety.

What makes Ceylon and Cassia different?

Ceylon cinnamon comes from the inner bark of Cinnamomum verum trees grown mainly in Sri Lanka. Its sticks are thin, look like several layers rolled together, and have a sweet, delicate flavor. Cassia, on the other hand, is harvested from several species such as Cinnamomum cassia, C. burmannii, and C. loureiroi. Its sticks are thicker, harder, and taste more pungent.

The biggest chemical difference is the amount of coumarin. Cassia can contain up to 5 % coumarin, a natural compound that can hurt the liver if you eat large amounts over a long time. Ceylon contains only trace amounts, making it a safer choice for daily use.

How does the taste affect cooking?

If you want a subtle spice that blends well with desserts, oatmeal, or light sauces, Ceylon is the go‑to. Its flavor is milder, so you can sprinkle a bit more without it overpowering the dish. Cassia’s stronger bite works great in hearty recipes like stews, chili, or baked goods that need a bold cinnamon punch.

When a recipe specifically calls for “ground cinnamon,” you can usually swap either type, but the end result will be slightly different. For a delicate flavor profile, choose Ceylon; for a robust, classic cinnamon taste, reach for Cassia.

Price is another factor. Ceylon is usually 2–3 times more expensive because it’s harvested by hand and produced in smaller quantities. Cassia is mass‑produced, which keeps the cost low. If you only use cinnamon occasionally, Cassia might be fine. If you sprinkle it on your coffee or cereal every day, consider investing in Ceylon to keep coumarin intake low.

One practical tip: check the label. Many brands just list “cinnamon” without specifying the type. Look for “Ceylon” or “true cinnamon” on the package. Some stores sell “Ceylon” sticks or ground powder in the spice aisle, often near the exotic herbs.

For health enthusiasts, Ceylon’s low coumarin level is a big plus. Studies show that regular cinnamon consumption can help stabilize blood sugar, but those benefits are tied to safe, moderate doses. Using Ceylon lets you enjoy the perks without worrying about liver strain.

In summary, pick Ceylon if you want a gentle flavor, use it daily, or are sensitive to coumarin. Choose Cassia when you need a strong, affordable spice for occasional cooking. Either way, keep an eye on how much you use – a teaspoon a day is enough for most people.