Cinnamon is the dried inner bark of trees of the genus Cinnamomum. There are two commercial varieties: cassia cinnamon and Ceylon cinnamon (“true cinnamon”). Ceylon cinnamon naturally contains significantly less coumarin than cassia, so if you regularly consume larger amounts, Ceylon is the better choice. Available as sticks, powder, extract, and capsules.
The familiar winter aroma is deceptive: behind the word "cinnamon" hide two very different varieties – and one of them contains considerably more of a substance you shouldn't eat in unlimited amounts. The clear answer up front: anyone who regularly eats larger amounts of cinnamon is best served by Ceylon cinnamon (true cinnamon, Cinnamomum verum). It naturally contains very little coumarin, whereas inexpensive Cassia cinnamon brings comparatively a lot of it. This guide shows you how to tell the varieties apart, what coumarin is all about and how to judge quality.
Key facts at a glance
- Cinnamon is the dried inner bark of various cinnamon trees of the genus Cinnamomum.
- The two commercial varieties: Cassia cinnamon and Ceylon cinnamon ("true cinnamon").
- Ceylon cinnamon naturally contains considerably less coumarin than Cassia.
- Available as sticks, powder, extract and capsules.
- No health claims are currently authorised for cinnamon in the EU.
Origin: from bark to stick
Cinnamon is obtained from the bark of evergreen trees of the genus Cinnamomum, which belong to the laurel family. For the harvest, the bark of young branches is peeled; the thin inner layer curls into the typical quills as it dries. Experienced peelers remove the outer bark by hand and strip off the inner bark in thin ribbons – this labour-intensive process explains why fine Ceylon cinnamon commands its price. The main growing regions lie in Sri Lanka, India, Indonesia, China and Vietnam. Ceylon cinnamon (Cinnamomum verum) originally comes from Sri Lanka, while Cassia cinnamon comes mainly from Southeast Asian and Chinese species such as Cinnamomum cassia.
Why cinnamon has been prized for millennia
Cinnamon is one of the oldest spices of all. Even in antiquity it was a sought-after trade good, transported over great distances; in many cuisines it remains firmly established to this day – from the bakery through hot drinks to savoury curries and rice dishes of Middle Eastern and Asian cooking. This culinary and cultural context describes its use as a spice and everyday pleasure and is not to be understood as a health claim. Besides the bark, the trees also yield cinnamon leaves and cinnamon oil, which are used in the fragrance and food industries – for instance as scent and flavour components. For the kitchen and for food supplements, however, the bark plays the leading role, for it holds the characteristic aroma we associate with cinnamon.
Cassia or Ceylon: the differences at a glance
| Feature | Cassia cinnamon | Ceylon cinnamon |
|---|---|---|
| Botanical species | Cinnamomum cassia and others | Cinnamomum verum |
| Appearance of the stick | thick, single roll, hard | thin, multi-layered, brittle (like a cigar) |
| Taste | strong, spicy-sharp | mild, fine, slightly sweet |
| Coumarin content | comparatively high | naturally very low |
| Price | cheaper | higher |
A simple visual test: Ceylon cinnamon sticks consist of several thin layers rolled into one another and resemble a cigar, whereas Cassia sticks consist of a single thick layer of bark. With ground cinnamon the variety can no longer be recognised by appearance – here only the declaration on the pack counts. Alongside these two there are rarer species such as Padang Cassia or Saigon cinnamon, which play hardly any role in everyday use.
The compound coumarin – what you should know
The most important factual difference lies in coumarin, a natural flavouring substance that also occurs in sweet woodruff and tonka beans. Cassia cinnamon naturally contains considerably more of it than Ceylon cinnamon. The German Federal Institute for Risk Assessment (BfR) has derived a so-called TDI value for coumarin – a tolerable daily intake that should not be exceeded over the long term. For most people who use cinnamon only occasionally for seasoning, this is not an issue. But anyone who regularly consumes larger amounts – for example cinnamon in their muesli or drinks every day – deliberately reaches for Ceylon cinnamon with its low coumarin content. For questions about the individual amount, for instance during pregnancy or with existing complaints, a medical assessment is advisable.
What you can watch out for: the everyday "cinnamon" in the supermarket is often Cassia, because it is cheaper – especially in ready-made products, baked goods and cinnamon stars. So anyone who eats cinnamon regularly and in larger quantities does well to reach specifically for Ceylon and to choose the variety consciously when baking. For the occasional dusting of cinnamon on a latte, the variety is by contrast of minor importance. So it is not about fear, but about a conscious choice in relation to the amount consumed.
How to switch to Ceylon in everyday life
Making the switch is easier than many think. For everyday use – muesli, porridge, smoothie, coffee – deliberately buy ground Ceylon cinnamon and expressly look for the declaration "Ceylon" or "Cinnamomum verum" on the pack. For whole sticks, use the cigar-like, multi-layered structure as an identifying feature. In terms of taste you will notice: Ceylon is milder and finer, which in sweet dishes often even tastes more pleasant, while Cassia with its strong sharpness suits savoury dishes or intense punch blends better. In the end many keep both varieties on hand – Ceylon for the daily spoonful, Cassia for the occasional bold accent. That way you combine conscious enjoyment with a relaxed approach to coumarin.
Forms and everyday use
Cinnamon comes in several forms that differ in handling and use:
- Cinnamon stick: ideal for cooking along in drinks, compote or rice dishes; simply remove before serving.
- Cinnamon powder: handy for baking, for muesli, porridge or drinks; loses aroma over time once opened.
- Cinnamon extract and capsules: a standardised, dosable form for anyone who wants to use cinnamon in a targeted way and without an intense taste.
In terms of flavour, cinnamon pairs with apple, vanilla, cardamom or ginger and belongs, in the cold season, with baked goods, punch and hot drinks; in Middle Eastern and Indian cuisine it likewise seasons savoury curries, rice dishes and braised dishes. A tip from practice: whole sticks release their aroma slowly as they cook and can simply be removed before serving – ideal for compote, rice pudding or mulled wine. Ground cinnamon, by contrast, is the quick everyday hero for muesli and baked goods. If you are interested in related spice plants, you will find background in the guide to ginger and in the comparison turmeric vs. ginger. If the topic of blood sugar concerns you, chromium and blood sugar offers factual help.
Storage: how to preserve the aroma
Like all spices, cinnamon loses aroma over time. What matters is protection from light, air, heat and moisture. Whole sticks keep considerably longer than ground cinnamon, because the aromatic oils inside are better protected. It is therefore better to buy ground cinnamon in smaller amounts and store it in a well-sealed, light-protected container. A simple freshness test: if the powder smells only faintly, it has lost much of its essential oils.
Recognising quality
Good cinnamon quality shows in a clear variety designation (Cassia or Ceylon), origin details, an intense, clean aroma and – in the case of food supplements – laboratory testing for purity and contaminants. With standardised extracts, the manufacturer states which compound the extract is standardised to. Why the form of a preparation can be relevant for absorption is explained in bioavailability simply explained; when choosing the dosage form, capsule, tablet, powder or drops helps. What a laboratory certificate says is clarified in lab-tested – what does that mean?.
Honestly put in context
The factual core is well established: Ceylon and Cassia cinnamon differ botanically, in taste and above all in coumarin content – that is the genuinely useful information for shopping. Around possible effects of cinnamon on metabolic values there is research examining various questions; no health claims authorised for the EU arise from it so far. That is why we deliberately describe cinnamon as what it is: a high-quality spice with clear differences in quality. For persistent complaints, please seek medical advice.
Matching products from Scheunengut
Anyone interested in plant-based spice and root extracts will find carefully selected products in our categories bitter compounds and ginger; a look at related spice plants is also offered by turmeric. When buying, look for the variety designation and lab-tested quality – that way you make a conscious decision between Cassia and Ceylon.
Frequently asked questions (FAQ)
What is the difference between Cassia and Ceylon cinnamon?
Cassia cinnamon comes from Southeast Asian species, tastes strong and sharp, is cheaper and naturally contains comparatively a lot of coumarin. Ceylon cinnamon (true cinnamon, Cinnamomum verum) tastes mild and fine, is more expensive and contains very little coumarin. Visually, Ceylon is recognised by its several thin, cigar-like layers.
Which cinnamon has less coumarin?
Ceylon cinnamon naturally contains considerably less coumarin than Cassia cinnamon. Anyone who regularly consumes larger amounts of cinnamon – for example daily in muesli or drinks – is therefore best served by Ceylon cinnamon. For occasional seasoning, the variety hardly matters where coumarin is concerned.
How do I recognise Ceylon cinnamon by the stick?
Ceylon cinnamon sticks consist of several thin bark layers rolled into one another and resemble a cigar. Cassia sticks are thicker, hard and rolled from a single bark layer. With ground cinnamon, only the variety designation on the packaging helps, since the variety can no longer be recognised by appearance.
How do I store cinnamon correctly?
Cinnamon likes it cool, dry, dark and airtight. Whole sticks keep their aroma considerably longer than ground cinnamon, because the essential oils inside are protected. It is better to buy ground cinnamon in smaller amounts. If the powder smells only faintly, it has lost a lot of aroma.
Health notice: This guide is for general information purposes only and does not replace individual medical or pharmaceutical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. If you have health concerns, are pregnant or breastfeeding, or are taking medication, please consult a doctor or pharmacist. How our guides are created →
Sources
- Dietary supplements – yes or no — Verbraucherzentrale
- Health assessment of food supplements — German Federal Institute for Risk Assessment (BfR)
- Colorful pills for peace of mind – what do dietary supplements actually do? — German Nutrition Society (DGE)
- Food supplements — European Food Safety Authority (EFSA)
