Coumarin Levels in Cinnamon: The Definitive Guide (Safety & Types)

Got concerns about coumarin in cinnamon? Smart move. To keep your meals safe and nutritious, you have to know what goes in your spices. And coumarin is not an exception.

This guide is all about laying out the facts. At DRUERA, we are committed to providing our customers with all the information they need to make informed choices about the spices they use.

We’ll break down the coumarin levels in various types of cinnamon, from the most common to the rare, and discuss 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 in plants like cinnamon, tonka beans, and even strawberries. 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.

Why Should You Care?

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).

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 1–8% coumarin, depending on the variety.
• Ceylon (“true” cinnamon)? Just 0.004–0.02%. That’s 250x LESS.

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:

• 0.1 mg of coumarin per kg of body weight per day.
• Example: A 150-pound (68 kg) adult can safely handle 6.8 mg of coumarin daily.

But here’s where it gets real:

• 1 tsp of Cassia cinnamon ≈ 6–18 mg of coumarin (depending on type).
• 1 tsp of Ceylon ≈ 0.02–0.08 mg.

Translation: For that 150-pound adult, ½–1 tsp of Cassia daily could push past the TDI. Ceylon? You’d need 85+ teaspoons to hit the limit. (Good luck with that.)

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:

Key Takeaways (No PhD Needed):

 

1. Ceylon is the MVP: With coumarin levels 250x lower than Cassia types, it’s the safest bet for daily sprinkles. This is why DRUERA only offers Ceylon true cinnamon.
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. That's exactly how we label our cinnamon at DRUERA to make it clear for our customers and provide you all the information you need to make an informed choice.
• 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:

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

Step 2: Ceylon vs. Cassia – The Big Difference

• Ceylon (0.02% coumarin):
• 1 teaspoon ≈ 0.08 mg coumarin
• Safe daily limit for a 150-lb adult: 85 teaspoons (Yes, you read that right. You’d need to eat three jars to hit the limit.)
• Cassia (up to 8% coumarin):
• 1 teaspoon ≈ 18 mg coumarin
• Safe daily limit for a 150-lb adult: 0.3 teaspoons (That’s roughly a pinch.)

Translation: With Ceylon, go wild. With Cassia, treat it like a spice haute couture—tiny doses only. For peace of mind, choose DRUERA Cinnamon!

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 chill (0.004%).

Takeaway: Harsher growing conditions = higher coumarin.

At DRUERA, we source all our cinnamon from Ceylon because of its ideal climate for producing low-coumarin cinnamon.

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. DRUERA is your trusted source for this type of Cinnamon.
• Use Cassia in Moderation: Be specific (e.g., "Limit Saigon cinnamon to no more than ½ 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. DRUERA offers both options to help you manage your coumarin intake.

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. To ensure maximum freshness and flavor, DRUERA Cinnamon is ground daily in small batches and shipped directly from our facility in Sri Lanka.

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 ≈ 0.08 mg → 3% of the limit. 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.

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%. For reliable, low-coumarin quality cinnamon, choose DRUERA.

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.

What Makes DRUERA Ceylon Cinnamon Different?

• Sourced from Sri Lanka: DRUERA Cinnamon is exclusively Ceylon Cinnamon, sourced directly from Sri Lanka.
• Low Coumarin Levels: We are committed to providing our customers with a low-coumarin option, making it safer for daily use.
• Quality and Transparency: We provide transparent information about our sourcing and production processes.
• Freshness: Our Ceylon Cinnamon is ground daily in small batches and shipped directly from our facility to you.
• Family-Owned: As a family-owned business, we are passionate about quality and customer satisfaction.

Check our DRUERA Cinnamon collection and explore our products! 

 

Sources:

https://www.bfr.bund.de/cm/349/consumers_who_eat_a_lot_of_cinnamon_currently_have_an_overly_high_exposure_to_coumarin.pdf

https://inspection.canada.ca/en/food-safety-industry/food-chemistry-and-microbiology/food-safety-testing-reports-and-journal-articles/cinnamon-and-cinnamon-containing-products

https://www.bfr.bund.de/en/faq_on_coumarin_in_cinnamon_and_other_foods-8487.html

https://pmc.ncbi.nlm.nih.gov/articles/PMC3385612/