Ceylon vs Cassia vs Saigon Cinnamon: What Is the Difference?

Ceylon cinnamon is "true" cinnamon, the inner bark of Cinnamomum verum from Sri Lanka. Saigon (Vietnamese) cinnamon is not Ceylon: it is a cassia, C. loureiroi, and regular cinnamon sold in North America is cassia too, a group of related species that also includes Chinese and Indonesian cinnamon. The biggest practical difference is coumarin, a natural compound that can affect the liver at high intakes: Ceylon contains only traces, while cassia types, especially Saigon and Indonesian cassia, can contain a lot (Wang et al., 2013).

This guide compares Ceylon, cassia and Saigon cinnamon side by side, explains why coumarin matters if you use cinnamon every day, and shows how to tell which one you have. It is educational, not medical advice.

Key Takeaways

• Two main groups: Ceylon (C. verum) is "true" cinnamon; cassia covers C. cassia, C. loureiroi and C. burmannii, all sold as cinnamon in the US (Wang et al., 2013).
• Cassia is the default: it is the most common type sold in North America (NCCIH).
• Coumarin is the key difference: Ceylon bark had only traces, while all three cassia species had substantial amounts (Wang et al., 2013).
• Saigon is not Ceylon: Saigon cinnamon is Vietnamese cassia (C. loureiroi), one of the highest in coumarin (Wang et al., 2013).
• Labels matter: a product that just says "cinnamon" is most likely cassia; in one US analysis every store-bought cinnamon tested contained coumarin (Wang et al., 2013).

Ceylon vs Regular Cinnamon: The Short Answer

"Regular" cinnamon in a US grocery store is almost always cassia. Here is how the three names you see most often compare:

	Ceylon	Cassia (Chinese, Indonesian)	Saigon
Species	Cinnamomum verum (also C. zeylanicum)	C. cassia, C. burmannii	C. loureiroi
Also called	True cinnamon	Chinese cinnamon, Indonesian cinnamon, Korintje	Vietnamese cinnamon
Main source	Sri Lanka	China, Indonesia	Vietnam
Sticks	Many thin, papery layers rolled together; crumble easily	One thick, hard layer of bark	One thick, hard layer of bark
Color and taste	Light tan; mild, sweet and delicate	Darker reddish brown; stronger and spicier	Dark; the boldest and spiciest
Coumarin	Only traces	Substantial	Substantial, among the highest
Best for	Daily use and larger amounts	Occasional baking and cooking	Occasional use when you want a strong flavor

Source for species and coumarin: (Wang et al., 2013; NCCIH). Appearance and taste are typical descriptions and vary by grade.

What Is Ceylon Cinnamon?

Ceylon cinnamon is the dried inner bark of Cinnamomum verum, which grows mainly in Sri Lanka and is known as "true" cinnamon (NCCIH). Its sticks (quills) are made of many thin layers, so they look like a rolled cigar and break apart in your fingers. The flavor is lighter and sweeter than cassia, which is why some cooks prefer it in desserts, drinks and dishes where cinnamon should not dominate.

For health shoppers, the main reason to choose Ceylon is not taste. It is that Ceylon bark contains only traces of coumarin (Wang et al., 2013); a sample from a Sri Lankan plantation tested in one study was coumarin-free (Blahová and Svobodová, 2012).

What Is Cassia Cinnamon?

Cassia is not one plant but a group of closely related species, all sold as cinnamon (Wang et al., 2013):

• Chinese cassia (C. cassia, also C. aromaticum), grown in China and Southeast Asia.
• Indonesian cassia (C. burmannii), often sold as Korintje. In a US analysis, store-bought cinnamon and the cinnamon in flavored foods and supplements was most likely Indonesian cassia (Wang et al., 2013).
• Saigon or Vietnamese cassia (C. loureiroi), prized for its strong, spicy flavor.

Cassia is cheaper, darker and stronger tasting than Ceylon, and it is the most common type sold in North America (NCCIH). For most people, using it now and then in food is not a concern (NCCIH). The difference shows up when cinnamon becomes a daily habit.

Ceylon vs Saigon (Vietnamese) vs Indonesian Cinnamon

Ceylon is true cinnamon (C. verum) from Sri Lanka, mild and sweet with only traces of coumarin. Saigon, or Vietnamese cinnamon, is a cassia (C. loureiroi) with the boldest flavor and among the highest coumarin. Indonesian cinnamon (C. burmannii, often sold as Korintje) is also cassia and is the type most likely in plain US store-bought cinnamon.

	Ceylon	Chinese cassia	Indonesian cassia	Saigon (Vietnamese)
Species	C. verum	C. cassia	C. burmannii	C. loureiroi
Also called	True cinnamon	Chinese cinnamon	Korintje	Vietnamese cinnamon
Main source	Sri Lanka	China, Southeast Asia	Indonesia	Vietnam
Sticks	Thin, papery layers	One thick, hard layer	One thick, hard layer	One thick, hard layer
Flavor	Mild and sweet	Strong and spicy	Strong and spicy	Boldest and spiciest
Coumarin	Only traces	Substantial	Especially high	Especially high
Best for	Daily use	Occasional cooking	Occasional cooking	Occasional bold flavor

Indonesian and Vietnamese cassia both had especially high coumarin in laboratory testing, so the main difference between them is flavor. For daily use, Ceylon is the better fit, which is why our Berberine Blend is made with Ceylon cinnamon, not cassia (Wang et al., 2013).

Is Saigon Cinnamon the Same as Ceylon Cinnamon?

No. Saigon cinnamon is a type of cassia, not Ceylon. It comes from a different species, C. loureiroi, grows mainly in Vietnam and has a much stronger flavor. In laboratory testing of authenticated bark, cassia from C. loureiroi and C. burmannii had especially high coumarin, while Ceylon had only traces (Wang et al., 2013). If you use cinnamon every day, Saigon is the type to be most careful with.

Coumarin: The Difference That Matters for Daily Use

Coumarin is a natural flavor compound in cassia. It can harm the liver in a proportion of people (Woehrlin et al., 2010), and Europe uses a tolerable daily intake (TDI) of 0.1 mg per kg of body weight (Iwata et al., 2016). That works out to about 7 mg a day for a 70 kg (154 lb) adult.

What was tested	Coumarin found
60 ground cinnamon samples from 12 brands (all cassia)	Brand averages of 2,650 to 7,017 mg per kg (Blahová and Svobodová, 2012)
Ceylon sample from a Sri Lankan plantation	None detected (Blahová and Svobodová, 2012)
Cassia sticks from two packages	From below detection to about 10,000 mg per kg (Woehrlin et al., 2010)

Our arithmetic from the first row: a 70 kg adult would reach 7 mg of coumarin with roughly 1 to 2.6 g of that cassia powder a day. Coumarin also varies widely, even within a single cassia tree (Woehrlin et al., 2010), so you cannot know how much a given jar contains. Using cassia for longer periods could be an issue for sensitive people (NCCIH). This is why Ceylon is the better choice if you use cinnamon daily in larger amounts. For safety and daily amounts, see our guide to Ceylon cinnamon side effects.

Which Country's Cinnamon Is Best?

Cinnamon is often sold by where it grows, and the country is a good clue to the species. Sri Lanka is the main source of Ceylon cinnamon (C. verum) (NCCIH). China grows Chinese cassia (C. cassia), Indonesia grows Indonesian cassia, often sold as Korintje (C. burmannii), and Vietnam grows Saigon cinnamon (C. loureiroi) (Wang et al., 2013). No country is best for every use. Saigon suits recipes where you want a bold, spicy taste, and Ceylon suits ones where you want a mild, sweet flavor. For everyday use, Sri Lankan Ceylon is the better pick: its bark had only traces of coumarin, while the cassia types from China, Indonesia and Vietnam all had substantial amounts, with Vietnamese and Indonesian cassia especially high (Wang et al., 2013). A country name alone does not confirm the species, so check the label for Ceylon, Sri Lanka or Cinnamomum verum.

How to Tell Ceylon From Cassia

1. Read the species. Ceylon should say Cinnamomum verum or Cinnamomum zeylanicum, or name Ceylon or Sri Lanka. Products often do not state the species (NCCIH).
2. Assume plain "cinnamon" is cassia. In one US analysis, coumarin was found in every store-bought cinnamon, cinnamon-flavored food and cinnamon supplement tested (Wang et al., 2013).
3. Look at the sticks. Ceylon quills are thin, layered and brittle; cassia quills are a single thick, hard curl of bark.
4. Check color and price. Ground Ceylon is usually lighter tan and costs more. Color alone is not proof, so use the label.
5. For supplements, check the label for both species and amount. Our guide to Ceylon cinnamon supplements covers capsules vs powder and the amounts used in studies.

Which Cinnamon Should You Use?

• A sprinkle in baking now and then: any type works; cassia is common and inexpensive (NCCIH).
• Cinnamon every day in coffee, oats or smoothies: choose Ceylon to keep coumarin low (Wang et al., 2013).
• A cinnamon supplement: choose one that names Ceylon cinnamon and the amount per serving.
• A strong, spicy flavor: Saigon delivers it, but keep it occasional.

Many people who add cinnamon every day are trying to keep after-meal blood sugar rises smaller. Our guide to blood sugar spikes covers the food and movement habits that matter most, and how to stop sugar cravings covers what helps with sweets.

If you like cinnamon as a drink, our cinnamon water guide shows how to make it with Ceylon cinnamon.

Where Our Products Fit

Our Berberine Blend is made with Ceylon cinnamon, not cassia: 300 mg of Ceylon cinnamon and 500 mg of berberine per 2-capsule serving, with bitter melon extract and chromium picolinate, made with third-party tested ingredients. The Metabolic Stack pairs it with OEA Supplement and Enhanced NMN in one daily routine. Read more on our Ceylon cinnamon ingredient page, in our guides to berberine vs Ceylon cinnamon and berberine and Ceylon cinnamon together, and in our metabolic health guide. Talk to your doctor before starting a supplement if you are pregnant, breastfeeding or take medication.

Who Should Be Careful

Cinnamon is likely safe in the amounts commonly used in food (NCCIH). Larger amounts or long-term use are sometimes linked with digestive upset or allergic reactions (NCCIH).

Safety note: prolonged use of cassia cinnamon could be an issue for people with liver disease (NCCIH). Ceylon cinnamon in larger amounts during pregnancy is considered unsafe, and little is known about larger amounts while breastfeeding (NCCIH). If you take any medicine, especially medicine that lowers blood sugar, talk with your doctor before using cinnamon supplements (NCCIH).

Frequently Asked Questions

Is Ceylon cinnamon better than regular cinnamon?

For daily use, yes, mainly because it contains only traces of coumarin, while regular (cassia) cinnamon can contain substantial amounts (Wang et al., 2013). For occasional cooking, either is fine.

Is Saigon cinnamon the same as Ceylon cinnamon?

No. Saigon cinnamon is Vietnamese cassia (C. loureiroi), a different species with a stronger flavor and much more coumarin (Wang et al., 2013).

Which cinnamon has the least coumarin?

Ceylon. Authenticated Ceylon bark contained only traces (Wang et al., 2013), and a Sri Lankan plantation sample had none detected (Blahová and Svobodová, 2012).

Is cassia cinnamon bad for you?

Not in normal food amounts for most people (NCCIH). The concern is regular use of larger amounts, because cassia can contain a lot of coumarin and the level varies from jar to jar (Woehrlin et al., 2010).

How much cassia cinnamon is safe per day?

There is no single answer, because coumarin varies so much. Using Europe's limit of 0.1 mg per kg (Iwata et al., 2016) and the levels in one market study (Blahová and Svobodová, 2012), a 70 kg adult could reach the limit with roughly 1 to 2.6 g of cassia powder a day.

Is the cinnamon in grocery stores Ceylon?

Usually not. Cassia is the most common type sold in North America (NCCIH), so unless the label says Ceylon or Cinnamomum verum, assume it is cassia.

Does Ceylon cinnamon taste different?

Yes. Ceylon is milder, sweeter and more delicate. Cassia, and Saigon in particular, is bolder and spicier.

Can I use Ceylon cinnamon in place of cassia in recipes?

Yes, measure for measure. Because Ceylon is milder, you can add a little more if you want a stronger cinnamon flavor.

Is cassia cinnamon the same as Ceylon cinnamon?

No. Ceylon comes from Cinnamomum verum, while cassia covers related species: Chinese (C. cassia), Indonesian (C. burmannii) and Saigon (C. loureiroi) (Wang et al., 2013). Cassia is darker and spicier, with thick, single-layer sticks and substantial coumarin. Ceylon is milder, with thin, papery layered quills and only traces of coumarin.

Is Saigon cinnamon the same as cassia cinnamon?

Yes. Saigon cinnamon is a type of cassia: Vietnamese cassia, C. loureiroi. It is a different species from Chinese cassia (C. cassia) and Indonesian cassia (C. burmannii), with a bolder flavor, and in laboratory testing it was among the highest in coumarin (Wang et al., 2013). That makes it a good pick for flavor and a type to keep occasional if you use cinnamon every day.

What is the difference between Ceylon and Chinese cinnamon?

Chinese cinnamon is Chinese cassia (C. cassia, also called C. aromaticum), grown in China and Southeast Asia. Compared with Ceylon, it has thicker, harder sticks, a darker color and a stronger, spicier taste. Its bark also had substantial coumarin, while Ceylon bark had only traces (Wang et al., 2013), so Ceylon is the better fit for daily use.

Is Vietnamese cinnamon better than Ceylon cinnamon?

It depends on what you want. Vietnamese (Saigon) cinnamon has the boldest, spiciest flavor, so it suits recipes where cinnamon should stand out. Ceylon is milder and contains only traces of coumarin, while Vietnamese cassia is among the highest (Wang et al., 2013), so Ceylon is the better choice if you use cinnamon every day or in larger amounts.

What is the difference between Indonesian and Vietnamese cinnamon?

Both are cassia. Indonesian (C. burmannii, often sold as Korintje) is the type most likely in US store-bought cinnamon; Vietnamese, or Saigon (C. loureiroi), is bolder and spicier. Both had especially high coumarin in laboratory testing (Wang et al., 2013).

Is Saigon cinnamon true cinnamon?

No. True cinnamon is Ceylon, Cinnamomum verum. Saigon cinnamon is Vietnamese cassia, C. loureiroi.

How can I tell if my cinnamon is Saigon or Ceylon?

Check the label for Ceylon, Sri Lanka or Cinnamomum verum. Ceylon sticks are thin and layered; Saigon sticks are one thick, hard, darker layer. For supplements, see our guides to reading a supplement label and what third-party tested means.

Sources

1. Wang YH, Avula B, Nanayakkara NP, Zhao J, Khan IA. Cassia cinnamon as a source of coumarin in cinnamon-flavored food and food supplements in the United States. J Agric Food Chem. 2013. PubMed 23627682
2. Blahová J, Svobodová Z. Assessment of coumarin levels in ground cinnamon available in the Czech retail market. ScientificWorldJournal. 2012. PubMed 22761548
3. Woehrlin F, Fry H, Abraham K, Preiss-Weigert A. Quantification of flavoring constituents in cinnamon: high variation of coumarin in cassia bark from the German retail market and in authentic samples from Indonesia. J Agric Food Chem. 2010. PubMed 20853872
4. Iwata N, Kainuma M, Kobayashi D, et al. The relation between hepatotoxicity and the total coumarin intake from traditional Japanese medicines containing cinnamon bark. Front Pharmacol. 2016. PubMed 27378929
5. National Center for Complementary and Integrative Health. Cinnamon: Usefulness and Safety (updated November 2024). NCCIH

Our products are not intended to diagnose, treat, cure or prevent any disease. This article is for education only and is not medical advice.