Is Your Cinnamon Lying to You?

Let's take a closer look at what's lurking in that spice cabinet of yours.

Apr 14, 2025

You’re going to want to take a closer look at the labels on those jars of cinnamon.

Let’s talk cinnamon.

AKA the spice that makes everything from lattes to oatmeal feel like a warm hug. And who doesn’t want a warm hug from time-to-time?

But not all cinnamon is created equal, and if you’ve been reaching for the generic stuff, you might be missing out on the real MVP: Ceylon cinnamon.

So, what’s the deal with Ceylon vs. Cassia? Let’s break it down.

Ceylon Cinnamon: The True “Cinnamon”

Origin: Native to Sri Lanka, also called “true cinnamon.”
Appearance: Thin, papery layers that roll into soft quills.
Flavor: Mild, delicate, slightly sweet.
Health Benefits: Rich in antioxidants, anti-inflammatory properties, and may help regulate blood sugar.
Key Feature: Contains low levels of coumarin (a naturally occurring compound), making it safer for regular use.

Cassia Cinnamon: The Common Imposter

Origin: Mainly from China and Indonesia.
Appearance: Thick, hard, and dark brown with a rough texture.
Flavor: Stronger, more pungent, and a bit harsher.
Health Risks: High levels of coumarin, which, in large amounts, can be toxic to the liver and kidneys. (Especially if you’re cinnamon-obsessed like me.

Why Ceylon Wins the Spice Game

If you’re a daily cinnamon devotee (smoothies, baked goods, face masks — why not?), Ceylon is the way to go.

Its low coumarin levels make it safer for long-term use, and its subtle sweetness lets you enjoy the flavor without overpowering your dishes.

Cassia may be cheaper and easier to find. But when it comes to quality and safety, Ceylon is worth the splurge.

How to Tell Them Apart

Read the Label: Ceylon is usually labeled as “Ceylon cinnamon” or “true cinnamon,” while Cassia is often just labeled “cinnamon.”
Look Closely: Ceylon sticks are lighter, thinner, and have more delicate layers.
Taste Test: Ceylon is milder and sweeter, while Cassia has a stronger kick.