Cinnamon Showdown: Which Type Reigns Supreme for Your Health?

When it comes to spices, few are as beloved — or as misunderstood — as cinnamon. From sprinkling on oatmeal to starring in your holiday baking, this sweet-smelling spice is a kitchen staple around the world. But not all cinnamons are created equal.

In this blog post, we're diving deep into the two main types of cinnamon — Ceylon and Cassia — to find out which type of cinnamon is healthiest. Spoiler alert: It might not be the one you’ve got in your pantry!

Table of Contents

• The Spice Rack Staple: A Quick Intro to Cinnamon
• Ceylon vs. Cassia: What’s the Difference?
• Health Breakdown: Which One Wins?
• The Cassia Caveat: Why Too Much Can Be Risky
• Culinary Tips: How to Use Both Like a Pro
• How to Choose the Healthier Option
• Conclusion: Crowned King of Cinnamon?

The Spice Rack Staple: A Quick Intro to Cinnamon

Before we dive into the cinnamon showdown, let's get grounded. Cinnamon is made from the inner bark of trees from the Cinnamomum genus. When dried, it forms the iconic cinnamon sticks or quills, which can be ground into powder.

Cinnamon has been used for thousands of years across cultures — both medicinally and culinarily. Ancient Egyptians valued it highly, and today, it’s praised for its antioxidant content and potential anti-inflammatory properties.

Ceylon vs. Cassia: What’s the Difference?

There are two main types of cinnamon you’ll encounter:

• Ceylon Cinnamon – Also known as “true” or “real” cinnamon, originally from Sri Lanka (formerly Ceylon). It’s tan-brown in color, with a delicate aroma and mild flavor.
• Cassia Cinnamon – More common in the U.S. and cheaper to produce. It’s darker, rougher, and more intense in flavor. Often labeled simply as “cinnamon.”

Characteristic	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Madagascar	China, Indonesia, Vietnam
Flavor	Mild, sweet, complex	Strong, spicy, slightly bitter
Bark Texture	Thin, multi-layered rolls	Thick, single-layered scrolls
Price	More expensive	Less expensive
Coumarin Content	Very low	High

Did you know? Ceylon cinnamon is often called “soft cinnamon” due to its delicate texture, while Cassia is sometimes called “hard cinnamon.”

Health Breakdown: Which One Wins?

Now, onto the burning question: Which type of cinnamon is healthiest? Let’s take a look at what science says about the nutritional and medicinal benefits of each type.

• Antioxidant Powerhouse: Both types contain antioxidants, but Ceylon cinnamon consistently shows higher levels of polyphenols, making it the superior choice when it comes to free-radical fighting.
• Blood Sugar Regulation: Some studies suggest that cinnamon may help regulate blood sugar levels. However, Cassia contains higher amounts of compounds linked to insulin sensitivity, so some experts argue it might have an edge here — if consumed in small, controlled amounts.
• Anti-Inflammatory Effects: The essential oils in both cinnamons have anti-inflammatory properties, but again, Ceylon offers a gentler profile without the harmful coumarin content found in Cassia.
• Digestive Benefits: Both types aid digestion and may soothe bloating or indigestion, though Ceylon is preferred in traditional medicine for being easier on the stomach.

The Cassia Caveat: Why Too Much Can Be Risky

Here’s where things get tricky. While Cassia cinnamon does offer health benefits, it also contains high levels of **coumarin**, a naturally occurring compound that can cause liver damage when consumed in large amounts over time.

• The European Food Safety Authority (EFSA) recommends a daily intake limit of 0.1 mg of coumarin per kg of body weight.
• One teaspoon of Cassia cinnamon can contain up to 16 mg of coumarin — way above the recommended daily limit.
• Ceylon cinnamon, on the other hand, contains only trace amounts — less than 0.004 mg per teaspoon.

Red Flag Alert!

If you’re consuming Cassia cinnamon regularly — especially in supplements, smoothies, or baked goods — you could be unknowingly putting your liver at risk. For long-term use, Ceylon is clearly the safer bet.

Culinary Tips: How to Use Both Like a Pro

Ceylon and Cassia serve different purposes in the kitchen. Here’s how to use them effectively:

Use Case	Best Cinnamon Type	Why?
Smoothies & Drinks	Ceylon	Gentler flavor blends better without overpowering
Baking (Cookies, Cakes)	Cassia	Bolder taste stands up well in rich desserts
Teas & Infusions	Ceylon	Mild and aromatic, perfect for soothing drinks
Spiced Chai	Cassia	Pairs nicely with strong black tea and cardamom
Daily Supplements	Ceylon	Avoids dangerous coumarin intake

Pro Tip: If you want the boldness of Cassia without the coumarin overload, try blending it with Ceylon in equal parts. You’ll get depth of flavor with reduced health risks!

How to Choose the Healthier Option

Ready to upgrade your spice game? Here’s how to ensure you’re getting the healthiest cinnamon possible:

1. Read the Label: Look for “Ceylon cinnamon” or “Cinnamomum verum” on the packaging. Avoid vague terms like “spice” or just “cinnamon.”
2. Check the Source: Ceylon cinnamon typically comes from Sri Lanka, Madagascar, or Seychelles. Cassia usually lists China, Indonesia, or Vietnam as the origin.
3. Feel the Texture: Ceylon sticks should be thin, crumbly, and easy to break. Cassia sticks are thick, tough, and hard to snap in half.
4. Observe the Color: Ceylon is lighter tan; Cassia is dark reddish-brown.
5. Smell Test: Ceylon has a sweeter, subtler aroma. Cassia smells stronger, spicier, almost medicinal.

Conclusion: Crowned King of Cinnamon?

So, which type of cinnamon is healthiest?

Ceylon cinnamon wins the crown hands-down when it comes to safety, antioxidant content, and long-term wellness benefits. While Cassia brings bold flavor to the table, its high coumarin content makes it risky for regular, heavy consumption.

If you’re using cinnamon occasionally — say, in cookies or chai — Cassia is fine. But if you're adding it daily to your coffee, oatmeal, or wellness routine, switch to Ceylon. Your body will thank you.

Bottom Line:

• For health and safety → Ceylon cinnamon
• For bold flavor in occasional use → Cassia cinnamon

Written by Lisa Chang, a culinary scientist passionate about the intersection of spices and wellness. She believes every spice rack tells a story — and yours deserves to be healthy, flavorful, and full of surprises.