Cassia vs Cinnamon: What 90% of US Spice Jars Actually Contain

No, cassia and cinnamon are not the same thing. While often labeled interchangeably in stores, cassia (Cinnamomum cassia) and true cinnamon (Cinnamomum verum) come from different tree species, have distinct flavor profiles, and contain significantly different levels of coumarin with important safety implications. This definitive guide reveals what's actually in your spice jar, helping home cooks make informed decisions for better cooking and health.

Unlike superficial comparisons you'll find elsewhere, we provide science-backed storage methods, professional culinary applications, and critical safety thresholds based on FDA and European Food Safety Authority guidelines. You'll discover exactly when to use each spice and how to avoid common mistakes that compromise your dishes.

Key Difference	Cassia	True Cinnamon (Ceylon)
Origin	China, Vietnam, Indonesia	Sri Lanka
Bark Structure	Thick, hard single scroll (like a cigar)	Thin, brittle multiple layered scrolls
Flavor Intensity	Bold, spicy, slightly bitter	Mild, sweet, floral
Coumarin Content	High (260-500mg per 100g)	Very low (0.04-0.6mg per 100g)
Price Comparison	$3-5 per ounce	$10-15 per ounce
Best For	Robust dishes (curries, stews, baked goods)	Delicate applications (custards, beverages)

Quick reference: 90% of "cinnamon" sold in US supermarkets is actually cassia. True cinnamon will specifically say "Ceylon cinnamon" on the label.

Why Cassia Dominates US Markets (And Why It Matters)

Most American consumers unknowingly purchase cassia when they buy "cinnamon" because it's significantly cheaper to produce. Cassia's thicker bark yields more usable spice per tree, and its cultivation thrives across multiple climate zones unlike Sri Lanka-dependent Ceylon cinnamon. This economic reality explains why your grocery store's spice aisle likely contains cassia—but doesn't address whether it's appropriate for your specific culinary or health needs.

Is Cassia Safe? Understanding Coumarin Limits for Daily Consumption

This is the most searched question about cassia, yet most articles provide incomplete information. Here's what you need to know:

• Coumarin threshold: The European Food Safety Authority's safe limit is 0.1mg per kg of body weight daily. For a 70kg (154lb) adult, this equals approximately 7mg of coumarin.
• Culinary reality: One teaspoon (2.6g) of ground cassia contains 5.8-12.1mg coumarin—meaning even moderate cooking use could approach safety limits.
• Actual risk assessment: For healthy adults, consuming cassia in normal cooking quantities (1-2 sticks weekly in dishes) poses no significant risk. Danger only emerges with:

• Daily consumption of cassia supplements
• Using multiple teaspoons of ground cassia daily
• Consuming cassia while on blood thinners
• Children consuming large amounts regularly

Practical guidance: For daily culinary use in normal amounts, cassia is safe. Reserve Ceylon cinnamon only if you regularly consume cassia supplements, exceed 1 teaspoon daily in food, or have liver conditions. This nuanced approach prevents unnecessary avoidance of a valuable kitchen staple.

How to Identify Cassia vs True Cinnamon: Visual Guide

Don't rely on labels alone—learn to identify them visually:

• Cassia sticks: Form a single thick roll (like a cigar), rough texture, deep reddish-brown color, hard to break
• True cinnamon sticks: Multiple thin layered scrolls, lighter tan color, papery texture, brittle and easy to crumble
• Ground spice test: Mix with water—cassia will form a darker, more sediment-heavy solution while true cinnamon disperses more evenly

Professional Usage Guide: When to Choose Cassia

Cassia isn't merely a cinnamon substitute—it's a distinct spice with unique culinary advantages when used strategically:

• Long-cooking applications: Its bold flavor withstands hours of simmering in curries, stews, and braises where true cinnamon would disappear
• Sweet-balance specialist: Use in apple crisps and pear desserts where its slight bitterness counters excessive sweetness (use 1.5x recipe's cinnamon amount)
• Broth foundation: Essential for authentic Vietnamese pho and Chinese five-spice blends—pair with charred ginger for maximum aroma
• Meat enhancement: Ground cassia in dry rubs complements fatty meats like pork shoulder and duck breast (combine with coffee grounds for steak)
• Preservation booster: Add to pickling solutions—its antimicrobial properties extend shelf life while adding warmth

Precision Storage Methods: Extend Potency by 60%

Most home cooks reduce cassia's shelf life by 50% through improper storage. Professional techniques include:

• Whole vs. ground: Whole sticks maintain potency for 3-4 years versus 1-2 years for ground—always buy sticks and grind as needed
• Light exposure: Store in opaque containers—light degrades volatile oils 40% faster than darkness (confirmed by spice industry studies)
• Temperature control: Freezer storage extends ground cassia's potency by 18 months (below 0°F/-18°C)
• Humidity management: Add food-safe silica packets in humid climates—moisture causes caking and mold within weeks
• Air exposure: Use containers with oxygen absorbers—oxygen causes 30% faster flavor degradation than vacuum sealing

Top 5 Cassia-Specific Recipes That Fail With True Cinnamon

These applications require cassia's bold profile—substituting true cinnamon would produce noticeably inferior results:

1. Moroccan Lamb Tagine: Cassia's intensity withstands 3+ hours of braising, melding with preserved lemons for complex depth (true cinnamon disappears)
2. Spiced Chocolate Mole: Balances chili heat while enhancing cocoa's earthiness in traditional Mexican preparations
3. Vietnamese Pho Broth: Essential for authentic broth aroma—use 2 sticks per gallon simmered 6+ hours
4. Apple-Cardamom Breakfast Sausage: Ground cassia complements sage and black pepper in savory meat blends
5. Maple-Cassia Glazed Roasted Vegetables: Its bitterness cuts through sweetness in root vegetable preparations

Frequently Asked Questions

Is cassia safe for daily cooking?

Yes, for typical culinary use (1-2 sticks weekly in dishes). Risk only exists with excessive daily consumption like supplements, not normal cooking. The European Food Safety Authority's limit (0.1mg/kg body weight) equates to approximately 1 teaspoon of ground cassia daily for a 70kg adult—far exceeding typical cooking amounts.

How can I identify cassia versus true cinnamon?

Cassia sticks are thick, hard, and form a single scroll. True cinnamon is thin, brittle, and has multiple layered scrolls. Labels often specify "Ceylon" for true cinnamon. When in doubt, break a stick—true cinnamon crumbles easily while cassia requires significant force.

Why does cassia dominate US markets?

It's more economical to produce—thicker bark yields more usable spice per tree, and cultivation thrives in multiple climate zones unlike Sri Lanka-dependent Ceylon. Most American consumers can't taste the difference in baked goods, making cassia the practical commercial choice.

Can I substitute cassia for true cinnamon?

Yes in robust dishes (reduce amount by 25% due to stronger flavor), but avoid in delicate applications like custards where its bitterness becomes noticeable. Never substitute true cinnamon for cassia in long-cooked dishes—its flavor disappears during extended cooking.

Does cassia lose potency faster than true cinnamon?

Ground cassia degrades at similar rates to other ground spices. Whole sticks maintain potency significantly longer—store both in airtight, dark containers below 60°F for maximum shelf life. Properly stored whole cassia sticks retain 80% potency after 3 years.

Should I stop using cassia because of coumarin?

No, for normal cooking use. The coumarin concern applies primarily to supplement users consuming teaspoons daily. For culinary use, you'd need to consume 4+ teaspoons of ground cassia daily to approach safety limits—far beyond typical recipes.

Which is better for blood sugar control?

Both show similar effects in studies, but cassia's higher coumarin content makes it inappropriate for therapeutic doses. For culinary blood sugar benefits, either works—but for supplement use, Ceylon is safer.