Cassia vs. Ceylon: What’s the Difference Between the Two Types of Cinnamon?

If you’ve spent any time in the wellness world, you’ve probably heard some version of this advice: Ceylon cinnamon is the “real” cinnamon, while Cassia is the cheap stuff that doesn't have nearly as many benefits.

While it is true that Cassia tends to be less expensive and more widely available, the above sentiment is a pretty misleading way to look at the two different types of cinnamon.

There are actually several species within the Cinnamomum genus that are harvested and sold as cinnamon, and they each have their own flavour, chemistry, growing regions and traditional uses. Ceylon cinnamon (Cinnamomum verum) is commonly called “true cinnamon" or "ceylon cinnamon" but that name doesn’t mean the other cinnamons are fake or lesser quality.

Cassia is real cinnamon too, it's simply different. Depending on what you’re making, that difference can actually make Cassia the cinnamon you truly want.

First: What Is Cinnamon?

The cinnamon we use as a spice is made from the bark of trees belonging to the Cinnamomum genus.

Several species enter the spice trade under the general name cinnamon. These include Ceylon cinnamon (Cinnamomum verum), Cassia cinnamon (Cinnamomum burmannii) and Vietnamese or Saigon cinnamon (Cinnamomum loureiroi).

Ceylon cinnamon is native to Sri Lanka and southern India, while Cassia-type cinnamons originate from other parts of Asia. In North America, the cinnamon most people grew up eating is usually a Cassia-type cinnamon.

So when you picture the bold smell of cinnamon buns, pumpkin pie, cinnamon toast or chai, there’s a good chance the flavour you're imagining is actually Cassia.

Why Is Ceylon Called “True Cinnamon”?

Ceylon cinnamon’s botanical name is Cinnamomum verum, verum meaning “true”, which is where the term true cinnamon comes from.

Unfortunately, that name has helped create the impression that other cinnamons must therefore be somehow false, adulterated or inferior - but they aren't.

Cassia cinnamons come from legitimate Cinnamomum species with long histories of culinary and traditional use. Calling Ceylon “true cinnamon” is useful botanically, but it shouldn't be interpreted as a quality ranking. It's simply different varieties that have different personalities, nothing to do with one being good and the other being bad.

Cassia Cinnamon: Bold, Warm + Familiar

Cassia is generally what gives North American cinnamon its familiar punch. Compared with Ceylon, Cassia bark tends to be thicker, harder and darker reddish-brown. Its flavour is stronger, hotter and more assertive, with the bold sweetness and spice most of us associate with cinnamon. This intensity is one of Cassia's strengths.

It holds its own beautifully alongside other strong flavours, which is why we love it in things like:

• Chai and herbal tea blends
• Pumpkin pie spice
• Apple and pear recipes
• Cinnamon buns and baking
• Mulled cider
• Herbal syrups
• Gingerbread
• Warming fall and winter blends

If you're creating a tea with ginger, clove, cardamom and other aromatic spices, a delicate cinnamon can disappear into the background. Cassia gives you that unmistakable cinnamon flavour, often making it the best choice for cooking, baking and drink blending.

Ceylon Cinnamon: Delicate, Sweet + Complex

Ceylon cinnamon has a noticeably different personality than cassia. Its bark is thin and papery and forms multiple delicate layers when rolled into quills. Its flavour is generally softer, sweeter and more nuanced than Cassia, with less of the intense spicy heat associated with conventional cinnamon.

This characteristic makes it beautiful in recipes where you want cinnamon to add complexity without becoming the dominant flavour. Think delicate teas, lighter desserts, oatmeal, hot cacao or recipes where you're using cinnamon as an accent rather than a forefront ingredient.

Choosing between them is a little like choosing between two varieties of tea or two different kinds of pepper. Sometimes you want subtlety. Sometimes you want intensity.

The Biggest Chemical Difference: Coumarin

There is, however, one important difference to understand if you use cinnamon frequently: coumarin. Coumarin is a naturally occurring plant compound found in much higher concentrations in Cassia-type cinnamons than in Ceylon cinnamon. Ceylon generally contains only very small or trace amounts. This doesn't mean Cassia is inherently unsafe -for most people, the amount of Cassia used occasionally as a culinary spice isn't considered a major concern. The bigger consideration is large quantities consumed consistently over long periods, because high coumarin intake can be harmful to the liver, particularly in susceptible individuals.

This distinction becomes more relevant when someone is taking spoonfuls of cinnamon every day, drinking very cinnamon-heavy preparations continually, or using concentrated cinnamon supplements rather than occasionally sprinkling it into food. For someone who wants to consume relatively large amounts of cinnamon regularly, Ceylon's naturally low coumarin content can make it the more appropriate choice.

For pumpkin pie, chai or the cinnamon in your occasional cup of tea? Cassia still has a very useful place in the spice cupboard and will likely give you the flavour you are looking for!

What About Their Herbal Benefits?

Both Cassia and Ceylon cinnamon contain a complex mixture of naturally occurring plant compounds, including aromatic compounds and polyphenols. Cinnamaldehyde, which contributes heavily to cinnamon's characteristic aroma and flavour, is an important constituent of cinnamon bark.

Cinnamon also has a long history of use within different traditional systems of herbal medicine. It has commonly been regarded as a warming aromatic and used in connection with digestion, circulation and cold conditions.

Modern research has investigated cinnamon for areas including antioxidant activity and metabolic health, particularly blood glucose regulation. However, this is an area where it's important not to get ahead of the evidence.

One major problem with cinnamon research is that studies don't always clearly identify which Cinnamomum species, plant part or preparation was used. Because the different species have meaningfully different chemistry, we can't automatically assume research conducted on one cinnamon applies equally to another. So we can't reasonably describe Cassia as the “medicinal” cinnamon and Ceylon as the “healthy” cinnamon or vice versa.

How Can You Tell Them Apart?

Whole cinnamon sticks make the difference fairly easy to see.

Cassia generally has:

• Thick, hard bark
• A darker reddish-brown colour
• One or a few thick curls
• A strong, spicy aroma
• A bold, warming flavour

Ceylon generally has:

• Thin, delicate bark
• A lighter tan-brown colour
• Many papery layers rolled together
• A softer aroma
• A delicate, subtly sweet flavour

Once cinnamon has been ground into powder, it's much harder to distinguish visually, which is why knowing the species and sourcing from a supplier you trust becomes more important.

So Which Cinnamon Should You Buy?

The answer isn't that everyone should replace their Cassia with Ceylon, it really depends on what you're using it for.

If you want bold cinnamon flavour for chai, baking, pumpkin spice, mulled drinks or warming herbal blends, Cassia can be exactly what you're looking for. It's easy to find in most grocery stores, and it wont break the bank.

If you want a delicate, nuanced cinnamon flavour or you're planning to consume significant amounts of cinnamon regularly, Ceylon may make more sense.

Cassia Isn't “Cheap Ceylon”

This is probably the biggest misconception we'd like to put to rest. Price doesn't always tell the whole story when it comes to herbs and spices.

Different species grow in different places, require different harvesting and processing methods, contain different constituents and produce different flavours. Ceylon cinnamon generally commands a higher price, but that doesn't automatically make it the superior ingredient for every application.

Cassia's boldness is precisely why it has become such a commonly used culinary spice. Ceylon's delicacy is precisely why it is treated as more of a specialty item.