"Cinnamon" on a label can mean two quite different products. Ceylon cinnamon (Cinnamomum verum) comes mainly from Sri Lanka. Cassia (Cinnamomum cassia and close relatives) comes from China, Indonesia and Vietnam, and is cheaper and far more common.
Why coumarin is the issue
Cassia contains coumarin, a natural compound that can harm the liver in sensitive people when eaten in large amounts over time. Germany’s Federal Institute for Risk Assessment (BfR) sets a tolerable daily intake of 0.1 mg per kg of body weight. Cassia averages about 3 g of coumarin per kilogram, so roughly 2 g of cassia a day is enough for a 60 kg adult to reach that limit. Ceylon contains only traces.
A sprinkle on your porridge is not a concern. Daily capsules of cassia, taken for months, can be.
How to tell them apart
| Ceylon | Cassia | |
|---|---|---|
| Stick | Thin, papery layers rolled like a cigar; crumbles easily | One thick, hard curl; hard to break |
| Colour | Light tan | Dark reddish-brown |
| Taste | Mild, sweet, floral | Strong, hot, slightly bitter |
| Price | Several times higher | Low |
| Coumarin | Trace | High |
With powder, you can’t tell by eye. Look for the species name on the label, and be sceptical of cheap "cinnamon" capsules that don’t state it.
Sources
Last reviewed 19 October 2026 by Spicewell editorial team. How we write our guides