Cinnamon vs Cassia: The Spicy Showdown – Which One Reigns Supreme in Your Kitchen?

Cinnamon vs Cassia: The Spicy Showdown – Which One Reigns Supreme in Your Kitchen?

Cinnamon vs Cassia: The Spicy Showdown – Which One Reigns Supreme in Your Kitchen?

Cinnamon and Cassia spices on a wooden table

Introduction

So you’re standing in the spice aisle, trying to grab that familiar warm scent of cinnamon, but you notice there are two options: cinnamon and cassia. You squint at the labels, confused. Aren’t they basically the same thing? Spoiler alert: Not quite.

In this article, we’ll dive into the real differences between cinnamon vs cassia. From flavor profiles to health impacts, and even where to buy the best ones—this spicy showdown will leave you equipped with everything you need to know before tossing that next jar into your cart.

What is Cinnamon?

True cinnamon, often called “Ceylon cinnamon” or “real cinnamon,” comes from the inner bark of trees belonging to the genus Cinnamomum verum, native to Sri Lanka and southern India.

Its flavor is delicate, sweet, and slightly citrusy, making it a favorite in both sweet and savory dishes. If you’ve ever enjoyed French toast dusted with cinnamon or sipped on a warm mug of chai tea, you’ve likely had true cinnamon.

Ceylon cinnamon sticks

Types of Cinnamon

  • Ceylon Cinnamon: Known as ‘true’ cinnamon. Light brown, thin, and papery.
  • Sri Lankan Cinnamon: A high-quality variety of Ceylon cinnamon, prized for its purity.

What is Cassia?

Cassia is often sold under the generic label of “cinnamon” in many grocery stores, especially in the United States. It’s cheaper and more widely available than true cinnamon.

It comes from the Cinnamomum cassia tree, mainly grown in China and Indonesia. Its bark is darker, thicker, and coarser compared to Ceylon cinnamon.

Flavor-wise, cassia is more intense, woody, and slightly bitter. It’s commonly used in baking and hearty stews where bold flavors are needed.

Cassia bark close up

Cinnamon vs Cassia: Side-by-Side Comparison

Let’s break down the differences between these two popular spices:

Feature Cinnamon (Ceylon) Cassia
Scientific Name Cinnamomum verum Cinnamomum cassia
Origin Sri Lanka, Southern India China, Indonesia, Vietnam
Appearance Thin, layered bark Thicker, single-layer bark
Taste Mild, sweet, aromatic Bold, spicy, slightly bitter
Coumarin Content Very low High (potential health risk in large amounts)
Price More expensive More affordable
Best For Desserts, beverages, mild sauces Spiced cakes, meat dishes, winter stews

Health Benefits: Cinnamon vs Cassia

Both spices offer some impressive health benefits, thanks to compounds like cinnamaldehyde and antioxidants. However, their impact varies due to differences in composition, especially when it comes to coumarin levels.

Ceylon Cinnamon Health Benefits

  • Low Coumarin: Safe for daily consumption.
  • Blood Sugar Regulation: May help manage blood sugar levels, beneficial for diabetics.
  • Anti-inflammatory: Supports heart health and joint function.
  • Antioxidant Powerhouse: Rich in polyphenols that fight oxidative stress.

Cassia Health Benefits

  • Strong Antimicrobial Properties: Great for immune support.
  • Blood Sugar Support: May help regulate glucose metabolism.
  • High in Coumarin: Potential liver toxicity if consumed in large amounts regularly.

Culinary Uses: When to Use Which?

Choosing between cinnamon and cassia isn’t just about taste—it also depends on what you’re cooking and how much spice you want to pack into the dish.

When to Use Ceylon Cinnamon

  • Desserts: Baked apples, rice pudding, custards.
  • Beverages: Chai, hot chocolate, spiced lattes.
  • Delicate Sauces: Teriyaki, fruit reductions, glazes.
  • Spice Blends: Garam masala, pumpkin pie spice.

When to Use Cassia

  • Spiced Cakes & Breads: Carrot cake, banana bread, cinnamon rolls.
  • Meat Rubs: Lamb shank, pulled pork, beef stew.
  • Stews & Curries: Moroccan tagines, Indian curries, chili con carne.
  • Hot Drinks: Mulled wine, spiced cider.
Spiced mulled wine in a pot

Buying Guide: Choosing Between Cinnamon and Cassia

Here's your ultimate guide to buying cinnamon and cassia wisely. Whether you're a home cook or a professional chef, knowing what to look for makes all the difference.

Top Picks for True Cinnamon

  • Frontier Co-op Ceylon Cinnamon Sticks
    • Organic and sustainably sourced
    • Ideal for simmering in drinks or stews
    • Packaging: Glass jar, resealable
    • Use Case: Tea, infusions, light desserts
    • Audience: Health-conscious cooks and tea lovers
  • Bob’s Red Mill Ceylon Ground Cinnamon
    • Fine texture, perfect for baking
    • Pure, no additives
    • Use Case: Pancakes, oatmeal, baked goods
    • Audience: Bakers and breakfast enthusiasts

Top Picks for Cassia

  • McCormick Ground Cinnamon (Cassia)
    • The most common brand found in US kitchens
    • Bold flavor, ideal for everyday use
    • Use Case: Cookies, muffins, fall pies
    • Audience: Home bakers and budget-conscious shoppers
  • Schilling Whole Cassia Bark
    • Whole sticks great for slow-cooked dishes
    • Natural aroma and potency
    • Use Case: Braised meats, soups, marinades
    • Audience: Savory cooks and grilling fans

How to Store Them

  • Cinnamon Sticks: Store in an airtight container away from sunlight; shelf life ~2–3 years.
  • Ground Cinnamon/Cassia: Keep in cool, dry place; shelf life ~6 months to 1 year.
  • Tip: Buy in small quantities to ensure freshness, especially for ground forms.
Glass jars of cinnamon and cassia on a kitchen shelf

Conclusion

So which one should you reach for? That depends on your recipe, dietary needs, and flavor preferences. If you’re looking for a gentle, nuanced warmth, Ceylon cinnamon is your go-to. But if you need boldness and depth—especially in hearty dishes or robust desserts—cassia won’t let you down.

Remember, not all “cinnamon” is created equal. Read the labels, understand the source, and make informed choices based on your health and culinary goals. Whether you’re a seasoned chef or just experimenting in your kitchen, knowing the difference between cinnamon vs cassia will elevate your cooking game—and your pantry too!

Collection of spices including cinnamon and cassia
Maya Gonzalez

Maya Gonzalez

A Latin American cuisine specialist who has spent a decade researching indigenous spice traditions from Mexico to Argentina. Maya's field research has taken her from remote Andean villages to the coastal communities of Brazil, documenting how pre-Columbian spice traditions merged with European, African, and Asian influences. Her expertise in chili varieties is unparalleled - she can identify over 60 types by appearance, aroma, and heat patterns. Maya excels at explaining the historical and cultural significance behind signature Latin American spice blends like recado rojo and epazote combinations. Her hands-on demonstrations show how traditional preparation methods like dry toasting and stone grinding enhance flavor profiles. Maya is particularly passionate about preserving endangered varieties of local Latin American spices and the traditional knowledge associated with their use.