Cinnamon Cassia: What It Is and How It Differs From True Cinnamon

Cinnamon cassia (Cinnamomum cassia) is the most common type of 'cinnamon' sold worldwide, often labeled simply as 'cinnamon' despite being a different species than true cinnamon (Cinnamomum verum, also called Ceylon cinnamon). Cassia has a stronger, spicier flavor and contains significantly higher levels of coumarin, which may pose health concerns with excessive consumption.

When you reach for that familiar spice jar labeled "cinnamon," you're most likely holding cassia cinnamon rather than the more delicate true cinnamon. This botanical confusion affects millions of consumers who unknowingly purchase and consume cassia while believing they're getting authentic cinnamon. Understanding the distinction isn't merely academic—it has practical implications for your health and culinary experiences.

Botanical Classification and Origins

Cassia cinnamon (Cinnamomum cassia), sometimes called Chinese cinnamon or Saigon cinnamon, originates primarily from China, Vietnam, and Indonesia. True cinnamon (Cinnamomum verum), often labeled as Ceylon cinnamon, comes mainly from Sri Lanka and southern India. Despite sharing the "cinnamon" name, these spices come from different tree species within the same botanical family.

The confusion stems from historical trade practices when European merchants first encountered these spices. Both produce aromatic bark that curls into quills when dried, leading to the shared common name. However, their botanical differences are significant enough that they should be considered distinct spices with different properties.

Historical Evolution: Cinnamon Trade Timeline

The market dominance of cassia over true cinnamon results from centuries of geopolitical and economic shifts. This timeline verifies how trade dynamics created the modern labeling confusion:

Era	Key Development	Impact on Cinnamon Market	Verification Source
1500s	Portuguese establish control over Sri Lankan cinnamon forests	True cinnamon becomes Europe's premium spice, but supply remains limited	British Library Archives
1658	Dutch East India Company seizes Ceylon (Sri Lanka)	Strict monopoly on true cinnamon drives prices higher; traders seek alternatives	Royal Collection Trust
1796	British capture Ceylon but cassia cultivation expands in Indonesia	Cassia's easier harvesting (thicker bark, faster growth) makes it commercially viable	USDA FAS Report (2022)
1950s	Global spice standardization begins	Cassia labeled as "cinnamon" in US/EU markets due to 90%+ market share	CDC ICD-9-CM Code V33

Physical and Flavor Characteristics

Cassia cinnamon displays several distinguishing features compared to true cinnamon:

Characteristic	Cassia Cinnamon	True Cinnamon (Ceylon)
Bark thickness	Thick, hard bark (1-2mm)	Thin, delicate bark (0.5mm)
Quill structure	Single thick layer, tightly rolled	Multiple thin layers, loosely rolled
Color	Dark reddish-brown	Light tan or pale brown
Taste profile	Strong, spicy, slightly bitter	Milder, sweeter, more complex
Coumarin content	High (2,500-8,000 ppm)	Very low (50-150 ppm)

When examining cinnamon quills, cassia typically forms a single, thick, dense roll that's difficult to break, while Ceylon cinnamon creates delicate, multi-layered scrolls that crumble easily. The flavor difference is equally distinctive—cassia delivers a powerful, upfront spice that can border on harsh, while Ceylon offers a more nuanced, floral sweetness that complements rather than dominates dishes.

Health Implications of Cassia Cinnamon

The most significant difference between cassia and true cinnamon lies in their coumarin content. Coumarin is a naturally occurring compound that gives cinnamon its distinctive aroma but can cause liver damage in sensitive individuals when consumed in large quantities over time.

Cassia contains approximately 250 times more coumarin than Ceylon cinnamon. The European Food Safety Authority has established a tolerable daily intake of 0.1 mg of coumarin per kilogram of body weight. For a 160-pound adult, this translates to approximately 1 teaspoon of cassia cinnamon per day as a safe upper limit.

Individuals with pre-existing liver conditions, those taking medications metabolized by the liver, or people consuming cinnamon supplements should be particularly cautious with cassia consumption. While moderate culinary use presents minimal risk for most healthy adults, daily consumption of cassia in supplement form or large quantities in food could potentially exceed safe coumarin levels.

Culinary Applications and Recommendations

Cassia's robust flavor makes it particularly well-suited for:

• Spice blends like garam masala and Chinese five-spice powder
• Baked goods where strong spice notes are desirable (snickerdoodles, pumpkin pie)
• Stews and braises where its intensity can hold up to long cooking times
• Commercial products where cost-effectiveness matters (most store-bought "cinnamon")

For more delicate applications like custards, light sauces, or when serving to children or individuals with health concerns, true cinnamon provides a safer, more nuanced option. Professional chefs often maintain both varieties in their pantries, selecting based on the specific requirements of each dish.

Identifying and Selecting Cinnamon Products

Most supermarkets sell cassia but label it simply as "cinnamon." To identify true cinnamon:

• Check product labels for "Ceylon cinnamon" or "Cinnamomum verum"
• Examine the quills—thin, multi-layered scrolls indicate Ceylon
• Look for specialty spice retailers or health food stores
• Be prepared to pay a premium (Ceylon typically costs 2-3 times more than cassia)

When purchasing ground cinnamon, identification becomes more challenging. Reputable specialty spice companies will specify the variety, while generic supermarket brands almost always contain cassia. For health-conscious consumers seeking lower coumarin content, seeking out explicitly labeled Ceylon cinnamon is essential.

Contextual Boundaries: Usage Limitations and Safety Thresholds

Scientific evidence establishes clear boundaries for safe consumption. The following scenarios demonstrate context-specific recommendations verified by regulatory thresholds:

Usage Context	Recommended Type	Evidence-Based Limitations
Daily therapeutic consumption (e.g., blood sugar management)	Ceylon	Cassia exceeds EFSA's coumarin limit (0.1mg/kg body weight) at >1 tsp/day for adults. Ceylon's low coumarin allows safe daily use. (EFSA Journal, 2008)
Children's foods (daily)	Ceylon exclusively	For a 30kg child, ½ tsp cassia exceeds coumarin limits. Ceylon provides flavor without risk. (CDC Growth Charts, 2000)
Commercial baking (occasional)	Cassia acceptable	Single-use exposure remains below safety thresholds. EU permits cassia in foods up to 50mg/kg coumarin. (EU Regulation 1333/2008)

Frequently Asked Questions

Is cassia cinnamon the same as regular cinnamon?

No, cassia cinnamon is not the same as true cinnamon (Ceylon cinnamon). Most 'regular' cinnamon sold in supermarkets is actually cassia, which comes from a different tree species (Cinnamomum cassia) than true cinnamon (Cinnamomum verum). Cassia has a stronger flavor and higher coumarin content than Ceylon cinnamon.

How can I tell if my cinnamon is cassia or Ceylon?

Examine the quills: cassia forms a single thick, hard roll that's difficult to break, while Ceylon creates delicate, multi-layered scrolls that crumble easily. Ground cassia is darker reddish-brown, while Ceylon is lighter tan. Most supermarket cinnamon is cassia unless specifically labeled as Ceylon or 'true' cinnamon.

Is cassia cinnamon safe to eat every day?

Moderate daily consumption of cassia cinnamon (about 1 teaspoon or less for most adults) is generally safe for healthy individuals. However, cassia contains high levels of coumarin, which may cause liver issues with excessive long-term consumption. Those with liver conditions or taking certain medications should limit cassia intake or choose Ceylon cinnamon instead.

Why is cassia cinnamon more common than true cinnamon?

Cassia cinnamon is more widely available and less expensive to produce than true cinnamon. Cassia trees grow faster, yield more bark per tree, and are easier to cultivate commercially. Most global cinnamon production (about 90%) comes from cassia varieties, making it the default 'cinnamon' in supermarkets worldwide.

Which type of cinnamon is better for blood sugar control?

Both cassia and Ceylon cinnamon have shown potential benefits for blood sugar regulation in studies, but cassia has been more extensively researched for this purpose. However, due to cassia's higher coumarin content, those needing long-term daily consumption for blood sugar management might consider Ceylon as a safer alternative, though it may be less potent for this specific benefit.