Ceylon vs Cassia Cinnamon: What's the Difference?

Ceylon or Cassia?

Understanding the Difference Between the World's Two Most Popular Cinnamons

Cinnamon is one of the world's oldest and most treasured spices, enjoyed for thousands of years across cultures for its beautiful aroma, warming flavour and traditional use in both cooking and herbal medicine.

But did you know that not all cinnamon is the same?

Many people are surprised to learn that there are actually several species of cinnamon sold around the world. The two you'll encounter most often are Cassia Cinnamon and Ceylon Cinnamon.

Although they look similar on the shelf, they come from different trees, grow in different parts of the world and have some important differences in flavour, composition and traditional use.

At Santos Organics, we believe that understanding where our food comes from helps us make more informed choices, so let's take a closer look.

A Spice with Ancient Roots

Cinnamon comes from the inner bark of trees belonging to the Cinnamomum family.

Once harvested, the bark naturally curls into the familiar quills we know as cinnamon sticks before being dried and ground into powder.

For centuries, cinnamon has been traded across Asia, the Middle East and Europe, prized not only as a culinary spice but also as an important ingredient in traditional Ayurvedic and Chinese medicine.

Today, however, most cinnamon sold globally is actually Cassia, while the more delicate Ceylon Cinnamon is produced in much smaller quantities.

What is Cassia Cinnamon?

Cassia Cinnamon is the variety most commonly found in supermarkets around the world.

It is primarily grown in China, Indonesia and Vietnam, where the warmer climate produces a robust, strongly flavoured bark.

Cassia has a deep reddish-brown colour, a thicker bark and a bold, spicy flavour with a noticeable sweetness. It's wonderful in baking, desserts, curries and slow-cooked dishes where a rich cinnamon flavour is desired.

Because Cassia trees are easier to cultivate and produce larger harvests, it is generally more affordable and accounts for the vast majority of the world's cinnamon production.

What is Ceylon Cinnamon?

Often referred to as "True Cinnamon," Ceylon Cinnamon comes from a different species of cinnamon tree (Cinnamomum verum), native to Sri Lanka, with smaller quantities also grown in parts of southern India.

The name verum literally means "true" in Latin, which is why Ceylon is commonly marketed as True Cinnamon. Rather than a marketing term, this reflects the botanical name of the species and its long history as the original cinnamon traded throughout the ancient world.

Ceylon Cinnamon has a much lighter colour than Cassia and forms delicate, paper-thin layers that are easy to crumble by hand. Its flavour is much softer, sweeter and more complex, with subtle citrus and floral notes.

At Santos Organics, we stock ACO-certified organic Ceylon cinnamon from Sri Lanka in both ground powder and whole quills, so you can choose the format that best suits how you cook.

Why Do People Talk About Coumarin?

One of the biggest differences between the two varieties is a naturally occurring compound called coumarin.

Coumarin is found naturally in a number of plants, including cinnamon, tonka beans, sweet clover and some grasses. In nature, it helps protect plants from insects and other environmental stresses and contributes to the characteristic aroma of many herbs and spices. However, Cassia Cinnamon contains quite a bit more coumarin than Ceylon Cinnamon.

On its own, coumarin is not inherently "good" or "bad." Like many naturally occurring compounds in food, its effects depend largely on how much is consumed.

For most people, using Cassia cinnamon occasionally in baking or cooking is not considered a health concern. Food safety authorities around the world recognise that normal culinary use is generally safe.

However, consuming large amounts of Cassia cinnamon every day over a prolonged period, particularly in concentrated supplements or if several teaspoons are consumed daily, may result in coumarin intake exceeding the recommended tolerable daily intake.

Research suggests that, in susceptible individuals, consistently high intakes of coumarin may exceed recommended safe intake levels, which is why some health authorities recommend moderation. Not everyone is equally sensitive, but because the liver metabolises coumarin, some people appear to be more susceptible than others.

Therefore, people who enjoy cinnamon every day, consume it in larger amounts or take cinnamon supplements often choose Ceylon Cinnamon, as it contains only very small amounts of coumarin.

And rather than avoiding Cassia altogether, it's more helpful to think of the two varieties as being suited to different uses:

Cassia Cinnamon – excellent for occasional baking, desserts and cooking where its bold, spicy flavour shines.

Ceylon Cinnamon – often preferred for regular daily use because of its delicate flavour and naturally low coumarin content.

Which Cinnamon is Better?

The answer really depends on how you plan to use it.

Both varieties are natural spices with a long culinary history and each has its place in the kitchen.

If you're baking cinnamon scrolls, gingerbread or spiced cakes, many cooks enjoy the stronger flavour of Cassia.

If you're adding cinnamon to smoothies, porridge, herbal drinks or enjoying it daily as part of your routine, Ceylon Cinnamon is often the preferred choice because of its delicate flavour and naturally lower coumarin content.

Rather than thinking of one as "good" and the other as "bad", it's more helpful to understand that they are simply different species of cinnamon, each with their own unique characteristics.

Why We Choose Ceylon Cinnamon

At Santos Organics, we're passionate about sourcing products that reflect both quality and integrity.

That's why we love offering Ceylon Cinnamon.

Its gentle, naturally sweet flavour makes it wonderfully versatile, while its traditional heritage, careful cultivation and low coumarin content have made it a favourite among many health-conscious customers.

Like many of the wholefoods we stock, it's a beautiful example of how choosing thoughtfully sourced ingredients can elevate everyday cooking.

Simple Ways to Enjoy Ceylon Cinnamon

Ceylon Cinnamon is incredibly versatile and easy to incorporate into your daily routine.

Try adding it to:

• Morning porridge or overnight oats
• Smoothies and smoothie bowls
• Herbal teas or warm plant milk
• Chia puddings
• Homemade granola
• Bliss balls and energy bites
• Apple or pear desserts
• Slow-cooked tagines and curries

Its naturally delicate flavour complements both sweet and savoury dishes without overpowering them.

For everyday cooking, our ground Ceylon cinnamon powder is the most versatile format. For slow-cooked dishes, chai, mulled drinks and tagines where you want to infuse flavour and remove the spice at the end, whole Ceylon cinnamon quills are the traditional choice.

A Small Spice with a Big Story

Sometimes the simplest ingredients have the richest stories.

Whether you choose Cassia or Ceylon, cinnamon remains one of nature's most remarkable and delicious spices, connecting us with centuries of culinary tradition and cultures across the globe.

At Santos Organics, we love sharing products that invite curiosity as well as nourishment, helping our community make informed choices about the foods they consume. Understanding the differences between the two cinnamons allows you to choose the variety that best suits your own cooking style, preferences and daily routine.

Visit us in-store or online to explore our range of premium and certified organic herbs and spices. In summary, here's a simple table to make it easy to compare the two.