Coumarin Levels in Cinnamon: The Definitive Guide to safe Cinnamon

Got concerns about coumarin in cinnamon? Smart move. To keep your meals safe and nutritious, you must know what goes in your spices. And coumarin is no exception.

We’ll discuss the coumarin levels in various types of cinnamon, from the most common to the rare, and what that means for your health.

It’s all about helping you choose wisely so you can keep enjoying that cinnamon kick without worry. Stick with us to get the scoop on which cinnamon is coumarin-safe for your spice rack and your well-being.

What is Coumarin and Why is it Important?

Coumarin (1,2-benzopyrone, chemical ID 91-64-5) is a natural compound found in plants like cinnamon, tonka beans, licorice, strawberries, black currants, apricots, and cherries. It’s the reason Cassia cinnamon smells like vanilla and woodruff tea tastes earthy-sweet.

But here’s the catch: While it’s harmless in tiny doses, overdoing it can mess with your liver. Think of it like aspirin—helpful in small amounts, risky if you ignore the fine print.

Coumarin in Cinnamon - Why Should You Care about 

Coumarin isn’t just a spice ingredient. Back in the 1950s, the U.S. banned synthetic coumarin in foods after studies linked high doses to liver damage in animals. Fast-forward to today: the primary source of naturally occurring coumarin in our diets is cinnamon. The important thing to know is that different types of Cinnamon has different levels of coumarin in them.

Most coumarin in our diets comes from Cassia cinnamon (the cheap, strong-flavored stuff in grocery stores), which is sold as Cinnamon in the US.

Studies by the European Food Safety Authority (EFSA) show that regularly chowing down on Cassia cinnamon (the common grocery-store type) is the #1 way most people hit risky coumarin levels. Why?

• Cassia cinnamon packs 2–7% coumarin, depending on the variety.
• Ceylon (“true” cinnamon)? Just 0.004–0.02%. That’s 350 times less coumarin at the higher end.

The German Federal Institute for Risk Assessment (BfR) warns that heavy Cassia cinnamon users—think daily bakers or tea drinkers—might be pushing coumarin limits without realizing it.

Consuming large amounts of Cassia cinnamon over an extended period of time can exceed the TDI and pose a health risk.

Tolerable Daily Intake (TDI): How Much is Too Much?

The European Food Safety Authority has calculated a tolerable daily intake (TDI) per kg of body weight and day.

The EFSA’s TDI is your safety guardrail:

• 0.045 mg or 0.1 mg of coumarin per lb or kg of body weight per day.
• Example: A 150-pound adult can safely consume 6.8 mg of coumarin daily ( 0.38 of a teaspoon).

But here’s where it gets real:

• 1 tsp of Cassia cinnamon ≈ 7–18 mg of coumarin (depending on type).
• 1 tsp of Ceylon ≈ 0.002–0.06 mg.

Translation: For that 150-pound adult, ½ tsp of Cassia daily could push past the TDI. Ceylon? You’d need 112+ teaspoons to hit the limit. (Good luck with that.)

Use DRUERA Safe Cinnamon Intake Calculator

You can use our Safe Cinnamon Intake Calculator to see how much Cinnamon you can safely consume daily.

Who’s Most at Risk?

• Daily cinnamon fans: Think oatmeal, lattes, or smoothie obsessives using Cassia.
• Kids: Lower body weight = lower tolerance.
• Liver concerns? Existing issues make coumarin riskier (more on that later).

Key Takeaways:

• 🚩 Cassia cinnamon = main coumarin source in diets. Treat it like salt—sprinkle, don’t shovel.
• ✅ Cinnamon from Ceylon = safe for daily use. Swap it in if you’re a heavy user.

Coumarin Levels in Cinnamon Varieties: Different Types of Cinnamon and Coumarin (The Data)

Levels of Coumarin in Cinnamon Types Table:

Cinnamon Type	Botanical Name	Coumarin Level (Typical Range)	Source	Notes
Ceylon Cinnamon	Cinnamomum verum	Very Low (0.004% - 0.02%)	EFSA (2012)	Low risk, preferred for daily use. Often considered "true cinnamon"
Saigon Cinnamon	Cinnamomum loureiroi	High (4% - 8% or higher)	Blahová et al. (2012), Food and Chemical Toxicology	Intense flavor, highest coumarin
Chinese Cinnamon (Cassia)	Cinnamomum cassia	High (1% - 5%)	German Federal Institute for Risk Assessment (BfR)	Common in commercial products
Indonesian Cinnamon	Cinnamomum burmannii	Moderate (2% - 6%)	Health Canada (2023)	Also known as Korintje cinnamon

Key Takeaways (No PhD Needed):

1. Ceylon is the MVP: With coumarin levels 350x lower than Cassia types, it’s the safest bet for daily sprinkles. 
2. Saigon = Coumarin King: Just ½ tsp of Saigon cinnamon can hit the daily limit for a 150-pound adult. Yikes.
3. Cassia is Everywhere: That “cinnamon” in your pantry? Probably Chinese or Indonesian Cassia. Check the label!

Why Does This Matter?

A food research study of 60 ground cinnamon samples found levels of coumarin ranging from 2,650 to 7,017 mg/kg in Cassia types. Translation: 1 teaspoon of Cassia can have up to 18 mg of coumarin—nearly triple the safe daily limit for some adults.

Pro Tip: Ceylon cinnamon sticks look like layered cigarillos, while Cassia cinnamon sticks are a single, thick bark roll. Thin layers = less coumarin.

The Sneaky Problem with “Cinnamon” Labels

Most products just say “cinnamon,” but ~95% of grocery-store cinnamon is Cassia. Companies bank on you not knowing the difference. Protect your liver:

• Look for “Ceylon” or “True Cinnamon” on the label. 
• Avoid vague terms like “ground cinnamon” if you’re a daily user.

Next up: We’ll calculate EXACTLY how much cinnamon you can safely eat (spoiler: it’s way more with Ceylon).

Calculating Safe Cinnamon Consumption: No Math Degree Needed

Let’s face it—nobody wants to measure spices with a calculator. But with coumarin, a little number-crunching keeps things safe and tasty. Here’s how to enjoy cinnamon without the guesswork.

Step 1: Know Your TDI

The European Food Safety Authority (EFSA) sets the Tolerable Daily Intake (TDI) at 0.1 mg of coumarin per kg of body weight. For example:

• 120 lbs (54 kg) adult: 5.4 mg coumarin/day (0.30 teaspoons/day)
• 150 lbs (68 kg) adult: 6.8 mg coumarin/day (0.38 teaspoons/day)
• 180 lbs (82 kg) adult: 8.2 mg coumarin/day (0.45 teaspoons/day)

Step 2: Ceylon vs. Cassia – The Big Difference

• Ceylon (0.02% coumarin):
• 1 teaspoon ≈ 0.052 mg coumarin
• Ceylon Cinnamon safe daily limit for a 150-lb adult: 113 teaspoons (Yes, you read that right. You’d need to eat 10 ounces of Ceylon Cinnamon a day to hit the limit.)
• Cassia (up to 7% coumarin):
• 1 teaspoon ≈ 18 mg coumarin
• Cassia safe daily limit for a 150-lb adult: 0.38 teaspoons (That’s roughly a pinch.)

Translation: With Ceylon, go wild. With Cassia, treat it like a spice haute couture—tiny doses only. 

Real-Life Scenarios

• The Oatmeal Addict: Using 1 tsp Ceylon daily? You’re at 1% of your TDI.
• The Holiday Baker: Adding 1 tsp Cassia to cookies? That’s 265% of your TDI. Yikes.
• The Golden Rule: If you’re using Cassia, keep it under ½ tsp per week (or less).

These are estimates and individual sensitivity to coumarin can vary.

Factors Affecting Levels of Coumarin 

Growing Conditions: Mother Nature’s Role

Coumarin is a plant’s natural defense chemical. Stressed cinnamon trees (think drought, poor soil, or pests) often pump out more coumarin as a survival tactic. For example:

• Vietnamese Saigon cinnamon grows in harsh climates, leading to sky-high coumarin (up to 8%).
• Sri Lankan cinnamon thrives in steady tropical weather, keeping levels of coumarin down (0.023%).

Takeaway: Harsher growing conditions = higher coumarin.

Real-World Impact: Why This Matters to You

• Cassia from different regions = different risks. Indonesian Korintje (2-6% coumarin) is safer than Saigon (4-8%) but still riskier than Ceylon.
• Organic ≠ low coumarin. Organic Cassia can still be a coumarin powerhouse. Focus on the type, not the label buzzwords.

Bottom Line: You can’t control how farmers grow cinnamon, but you can choose Ceylon and opt for sticks when possible.

Reducing Coumarin Exposure

• Choose Ceylon: For frequent or high-dose consumption. 
• Use Cassia in Moderation: Be specific (e.g., "Limit Saigon cinnamon to no more than 1/4 teaspoon per day").
• Look for "Ceylon" or "True Cinnamon" Labeling: To ensure you're getting the low-coumarin variety.

Pro Tip: Use sticks for soups, teas, or slow-cooked dishes. Save ground cinnamon for quick bakes where you control the dose. 

The Storage Wildcard

Old, stale cinnamon won’t magically grow more coumarin content—but it can lose flavor, tricking you into using more. Store it in an airtight container, away from heat and light. 

Coumarin and Specific Populations

Cinnamon isn’t a villain, but for some folks, the coumarin math gets real personal. Let’s break down who should tweak their cinnamon game—and why.

1. Kids: Tiny Bodies, Bigger Risks

Kids aren’t just mini adults. Their lower body weight means even small cinnamon doses can add up fast.

• The numbers: A 50-pound (23 kg) child’s TDI is just 2.3 mg of coumarin/day.
• 1 tsp Cassia cinnamon powder ≈ 18 mg coumarin → 8x over the limit in one sprinkle.
• 1 tsp Ceylon ≈ 0.06 mg coumarin → 3% of the daily limit. Very Safe!
• High-risk foods: Cinnamon toast, cereals, or snacks with “cinnamon” listed upfront (likely Cassia).
• Action plan:
• Swap to Ceylon for kid-friendly meals.
• Avoid Cassia-heavy treats (e.g., cinnamon candies, churros) as daily snacks.

2. Pregnancy and Breastfeeding: Better Safe Than Sorry

While coumarin isn’t proven to harm pregnancies, experts like the German BfR urge caution:

• Why? Pregnancy alters liver metabolism, potentially making coumarin effects less predictable.
• Play it smart:
• Stick to Ceylon for teas, oatmeal, or baking.
• Limit Cassia to occasional treats (think: a slice of pie, not daily lattes).
• Always chat with your doctor if using cinnamon supplements or eating it heavily.

3. Liver Conditions: Non-Negotiable Limits

Your liver processes coumarin—and if it’s already stressed, even small doses can backfire. Studies show folks with hepatitis or fatty liver disease may be more sensitive to coumarin’s effects.

• The rule: Avoid Cassia entirely. Period.
• Safer swaps:
• Use Ceylon for flavor (it’s virtually coumarin-free).
• Try alternatives like cardamom, nutmeg, or vanilla in recipes.

Remember to consult with a healthcare professional or registered dietitian for personalized advice.

Quick Reference Table: Who Should Do What?

 

Group	Cassia	Ceylon
Kids	Avoid daily use	✅ Safe choice
Pregnancy	Occasional treats	✅ Daily use okay
Liver concerns	🚫 Avoid completely	✅ Use in abundance without worries

Real-Life Scenarios

• The Cinnamon Toast Kid: Switching from Cassia to Ceylon cuts coumarin exposure by 99%. Breakfast saved.
• Pregnancy Cravings: Craving cinnamon rolls? Opt for homemade with Ceylon or enjoy a bakery treat once a week.
• Liver Health Warrior: Replace Cassia in your chai with Ceylon + a dash of ginger. Flavor stays, risk dips.

Why Mulled Wine May Contain More Coumarin Than You Think

If you're sipping on a cozy mug of mulled wine during the holidays, you might be getting more coumarin than you realize—especially if you're using cinnamon sticks to infuse flavor. Here's why it matters:

Coumarin is highly soluble in alcohol.
In cold water, it barely dissolves—only about 0.01 g per 100 mL at 25°C. But in ethanol (aka alcohol), it’s a different story: coumarin dissolves at 13.7 g per 100 mL at just 16°C. And in hot alcoholic beverages like mulled wine, where both heat and ethanol are present, the extraction efficiency skyrockets.

That means cinnamon sticks steeped in mulled wine release significantly more coumarin than when used in teas or dry recipes.

And it doesn’t stop there:

• Heat matters. Coumarin becomes more soluble at higher temperatures, so simmering wine accelerates the release.
• Alcohol matters. Since wine contains ethanol, coumarin dissolves into the liquid far more effectively than in water-based drinks.
• Time matters. Mulled wine often simmers for 15–30 minutes or more with whole cinnamon sticks, giving coumarin plenty of time to leach into the wine.

If you're using Cassia cinnamon (and you probably are—most grocery-store sticks are Cassia), you could be getting a concentrated dose of coumarin per serving, especially if you drink multiple mugs or serve it at gatherings.

Pro Tip: For mulled wine with lower coumarin content, opt for Ceylon cinnamon sticks, which contain up to 350 times less coumarin than Cassia.

Final Tips

1. Assume U.S. products use Cassia unless labeled “Ceylon.”
2. Check imports: EU-made cinnamon-containing foods (like German Christmas cookies) follow stricter limits.
3. DIY control: Bake with Ceylon to slash coumarin by 99%. 
4. Use our Calculator: Use our calculator to see how much Cinnamon you can consume daily

Disclaimer: This information is for educational purposes only and should not be considered medical advice. Please consult with a healthcare professional or registered dietitian before making any significant changes to your diet or lifestyle.

Sources:

1. German Federal Institute of Risk Assessment - Consumers, who eat a lot of cinnamon, currently have an overly high exposure
to coumarin 

2. Food safety action plan, Government of Canada: 2011-2012 Coumarin in Cinnamon and Cinnamon-Containing Products

3. German Federal Institute of Risk Assessment - FAQ on coumarin in cinnamon and other foods

4. National Library of Medicine: Assessment of Coumarin Levels in Ground Cinnamon Available in the Czech Retail Market

5.  FDA - More Ground Cinnamon Products Added to FDA Public Health Alert Due to Presence of Elevated Levels of Lead

6. Why Sri Lanka's climate creates the best Cinnamon