Ceylon vs Cassia Cinnamon: What's the Difference and Which One Should You Choose?

Cinnamon is one of the most popular spices in Indian kitchens. Its warm aroma and mildly sweet flavour can instantly enhance everything from tea and desserts to curries and traditional recipes.

But did you know that the cinnamon sold in markets can come from different types of trees? Ceylon cinnamon and Cassia cinnamon look similar, but they differ in appearance, flavour and their natural coumarin content.

So, how can you tell them apart, and which one is a better choice for regular use?

Ceylon and Cassia: What’s the Difference?

Ceylon cinnamon is commonly known as “true cinnamon”

and comes primarily from Cinnamomum verum. Cassia is produced from related Cinnamomum species and is also widely sold as cinnamon.

Calling Cassia “fake cinnamon” isn't quite accurate—it is a genuine cinnamon spice, just a different type. The two varieties have different characteristics and aren't necessarily sold at the same price.

How Can You Identify Ceylon Cinnamon?

One of the easiest ways to distinguish the two is by looking at the cinnamon stick.

Ceylon cinnamon

is usually lighter in colour and consists of several thin layers of bark rolled into a delicate, tightly packed stick. It tends to be relatively fragile and can break or crumble more easily.

Cassia cinnamon, in comparison, generally has a thicker, harder and darker layer of bark. The stick is usually much more solid and difficult to break by hand.

Their aromas and flavours are also different. Cassia tends to have a stronger, sharper and more intense flavour, while Ceylon cinnamon is generally milder, more delicate and slightly sweeter.

What About Coumarin?

One of the biggest nutritional differences between the two varieties is their coumarin content

.

Cassia cinnamon generally contains significantly more coumarin than Ceylon cinnamon. Consuming large amounts of coumarin over a prolonged period can be harmful, particularly to the liver.

Ceylon cinnamon contains only very small amounts of coumarin compared with Cassia. Therefore, if you use cinnamon frequently or in relatively large quantities, choosing Ceylon may be a sensible option.

That doesn't mean occasional use of Cassia is automatically dangerous. The amount consumed matters, and cinnamon is normally used in relatively small quantities as a spice.

What Nutrients Does Cinnamon Provide?

Cinnamon contains plant compounds such as cinnamaldehyde

and various antioxidants. It also contains small amounts of minerals, including calcium, potassium and magnesium.

Research has explored cinnamon's potential antioxidant, anti-inflammatory and other biological effects. However, cinnamon should be viewed primarily as a flavourful spice rather than a treatment for any medical condition.

Which Cinnamon Should You Buy?

If you're looking for a milder flavour and want to minimise coumarin exposure, Ceylon cinnamon is generally the better choice

, especially for frequent use.

If you already use Cassia cinnamon, there's no need to panic. Simply avoid consuming very large quantities regularly, particularly if you have liver problems or have been advised to limit coumarin.

When buying cinnamon sticks, check the appearance carefully. Multiple thin layers usually indicate Ceylon, while a single thick, hard bark is more characteristic of Cassia.