Ceylon vs Cassia Cinnamon: What Is the Difference?
Most cinnamon sold in UK supermarkets is cassia. Most cinnamon capsules sold as a supplement say Ceylon. They are not the same spice, and if you are choosing capsules the difference is worth two minutes of your time.
Ceylon vs cassia at a glance
| Ceylon cinnamon | Cassia cinnamon | |
|---|---|---|
| Latin name | Cinnamomum verum (also C. zeylanicum) | Mainly Cinnamomum cassia and C. burmannii |
| Main origin | Sri Lanka | China, Indonesia, Vietnam |
| Bark | Thin, papery layers rolled into a soft quill | Thick, hard single layer |
| Taste | Mild, sweet, delicate | Strong, spicy, slightly bitter |
| Coumarin | Only traces | Can be much higher |
| Price | Higher | Lower, so it is the everyday supermarket spice |
Why coumarin is the difference that matters
Coumarin is a natural flavouring compound found in cassia bark. Food safety authorities have set a tolerable daily intake for it: the European Food Safety Authority puts it at 0.1 mg per kilogram of body weight per day, and Germany's Federal Institute for Risk Assessment (BfR) has advised that people who eat a lot of cinnamon should choose Ceylon, because cassia can contain far more coumarin while Ceylon contains only traces.
For a sprinkle on porridge this rarely matters. For something you take every day in a capsule, it is a sensible reason to check the species on the label.
What to look for on a cinnamon capsule label
- The species. Look for Cinnamomum verum or Cinnamomum zeylanicum. If a label just says "cinnamon", you do not know which one you are buying.
- Powder or extract. A 500 mg capsule of plain powder contains 500 mg of bark. An extract is concentrated, and the ratio tells you by how much.
- The extract ratio. A 20:1 extract means 20 parts of raw bark were used to make 1 part of extract.
- The capsule shell and fillers. Check whether the shell is vegan HPMC or gelatine, and whether anything else has been added.
Our Ceylon cinnamon, in numbers
Mother Nature Ceylon Cinnamon contains 600 mg of Cinnamomum verum 20:1 extract per capsule, which is equivalent to 12,000 mg of raw Ceylon cinnamon bark. It comes in vegan HPMC capsules, with no added fillers or binders, in packs of 60, 120 and 180, and it is made in the UK.
Common questions
Is Ceylon cinnamon the same as "true cinnamon"?
Yes. Ceylon cinnamon is often called true cinnamon, and its Latin name Cinnamomum verum literally means true cinnamon.
How can I tell Ceylon from cassia sticks at home?
Ceylon quills are made of many thin, papery layers and crumble easily. Cassia sticks are a single thick, hard layer that is difficult to break.
Is cinnamon in the supermarket Ceylon?
Usually not. Unless the jar says Ceylon or Cinnamomum verum, ground cinnamon in UK shops is normally cassia.
Who should not take cinnamon capsules?
They are not suitable for anyone under 18 or if you are pregnant or breastfeeding. If you take prescription medication, including medicines for blood sugar or blood thinners, or have a liver condition, speak to your doctor or pharmacist first.
This article is for general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose on the label.
Sources
- European Food Safety Authority. Coumarin in flavourings and other food ingredients with flavouring properties, 2008.
- German Federal Institute for Risk Assessment (BfR). Frequently asked questions about coumarin in cinnamon and other foods.
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