Which Type of Cinnamon is Healthiest? A Spicy Showdown Between Ceylon and Cassia

When it comes to spices, few are as beloved or widely used as cinnamon. From oatmeal to apple pie, this warm, aromatic spice has a home in nearly every pantry. But did you know not all cinnamon is created equal — especially when it comes to your health?

In this deep dive, we're settling the debate once and for all: Which type of cinnamon is healthiest? Spoiler alert: It's not necessarily the kind you’re currently buying at the grocery store.

Table of Contents

• Cinnamon 101: What Exactly Is This Spice?
• The Two Main Types: Ceylon vs. Cassia
• Health Benefits of Cinnamon
• The Coumarin Conundrum
• Choosing the Healthiest Cinnamon: A Practical Guide
• How to Use Your Healthy Cinnamon Like a Pro
• The Bottom Line: Who Wins the Cinnamon Crown?

Cinnamon 101: What Exactly Is This Spice?

Cinnamon comes from the inner bark of trees belonging to the genus Cinnamomum. When dried, it forms the familiar cinnamon sticks (or quills), which can be ground into powder.

The two most common types found in stores are:

• Ceylon cinnamon – Often called “true” cinnamon
• Cassia cinnamon – The cheaper, more commonly sold variety

The Two Main Types: Ceylon vs. Cassia

Feature	Ceylon Cinnamon	Cassia Cinnamon
Origin	Sri Lanka, Madagascar	China, Indonesia, Vietnam
Color	Light tan to brown	Reddish-dark brown
Texture	Thin, delicate layers	Thick, rough single layer
Taste	Mild, sweet, complex	Strong, spicy, bitter undertones
Price	$$ - $$$	$ - $$
Common Name	“True” cinnamon	Chinese/Japanese cinnamon

Health Benefits of Cinnamon

Before we get into which one is healthier, let’s talk about why we care so much about cinnamon in the first place. This humble spice packs some serious punch when it comes to potential health perks:

• Blood sugar control: May improve insulin sensitivity, especially useful for those with type 2 diabetes.
• Anti-inflammatory properties: Contains powerful antioxidants that may reduce inflammation and help fight infections.
• Heart health: Some studies suggest cinnamon can lower cholesterol and triglyceride levels.
• Brain boost: Early research hints at neuroprotective effects and improved cognitive function.

The Coumarin Conundrum: Why Cassia Can Be Risky

Here’s where things get spicy — literally and figuratively.

While both types of cinnamon contain beneficial compounds like cinnamaldehyde (the star player behind many of cinnamon’s health effects), Cassia contains something Ceylon does not: high levels of coumarin.

Coumarin is a naturally occurring substance found in many plants. In high amounts, however, it’s linked to:

• Liver toxicity in sensitive individuals
• Liver damage with long-term, excessive consumption
• Allergic reactions in some people

How Much Coumarin Are We Talking?

Type	Coumarin Content (mg/kg)
Ceylon Cinnamon	0.004 – 0.04
Cassia Cinnamon	2,000 – 4,000

That’s right — Cassia can have up to 1,000 times more coumarin than Ceylon!

Choosing the Healthiest Cinnamon: A Practical Guide

If you want to enjoy the health benefits of cinnamon without the risks, here’s how to choose wisely:

1. Look for the label: If it doesn’t say “Ceylon,” it’s probably Cassia.
2. Check the texture: Ceylon is thinner and more crumbly; Cassia is hard and woody.
3. Sniff test: Ceylon has a sweeter, more refined aroma.
4. Pricing tip: If it’s super cheap, it’s almost certainly Cassia.
5. Buy online: Specialty spice shops and reputable vendors often carry real Ceylon.

How to Use Your Healthy Cinnamon Like a Pro

Now that you’ve got the good stuff, don’t just sprinkle it on toast and call it a day. Here are clever ways to maximize flavor and health benefits:

• Add to coffee: Stir in a pinch before brewing for a subtle spiced kick.
• Spice up smoothies: Boost flavor and nutrition in your morning blend.
• Make cinnamon tea: Simmer a stick in water for 10–15 minutes. Add honey if desired.
• Pair with turmeric: Great anti-inflammatory combo in golden milk or curries.
• Season roasted veggies: Especially sweet potatoes, squash, and carrots.

The Bottom Line: Who Wins the Cinnamon Crown?

So, after breaking down the facts, science, and flavor profiles, who takes home the trophy for healthiest type of cinnamon?

Ceylon cinnamon wins hands-down for its low coumarin content, milder taste, and purity. While Cassia offers similar health benefits, the risk of overexposure to coumarin makes it less ideal for regular, long-term use.

Think of it like olive oil — there’s mass-market and there’s extra virgin. Both work, but only one truly nourishes.

Final Tips Before You Go

• For daily use: Stick with Ceylon whenever possible
• Occasional baking: Cassia can still be okay in moderation
• Kitchen hack: Store cinnamon in an airtight container away from heat and light
• Pro tip: Grind your own sticks for fresher flavor and better potency