4 Main Types of Cinnamon and How to Choose the Best: A Complete Guide by DRUERA
Mike de LiveraMany sweet and savory recipes benefit from a dash or two of cinnamon; however, few mention which type of cinnamon to use.
We realized that many people were unaware of the differences between cinnamon varieties and that many commercial cinnamon sources lacked the quality and transparency we knew was possible.
This inspired us to write this blog post to educate consumers about the varieties of Cinnamon available. We've been directly involved in the process, from hand-picking our supplier to daily grinding, with over 20 years of experience with Ceylon Cinnamon.
80% - 90% of cinnamon sold globally is Cassia, but did you know its coumarin content can exceed safe limits with daily use?" (Source: NIH, 2012).
The Volatile oils give Cinnamon its characteristic flavors and aroma.
Volatile oils naturally occur in nearly all parts of a spice, whether it’s the leaf, seed, bark, root, or stem. These oils are complex blends of hundreds of chemical compounds, and together, they create the distinctive taste and scent we associate with spices.
These aromatic oils remain locked within the whole spice and gradually degrade over time. However, once a spice is crushed or ground, these oils begin to release, intensifying its flavor and aroma.
Cinnamon, often present in numerous kitchens worldwide, comes in 4 varieties. It is obtained from the bark of different types of cinnamon trees and has a lengthy tradition of application in both culinary and medicinal practices.
Whether ground and incorporated into baked items or kept whole for infusion in a rich beverage, cinnamon provides a sophisticated, distinct taste.
However, certain types of cinnamon are safer for your health and more appropriate for sweet and savory dishes. The main distinctions are found in the chemical makeup of the tree that produces the cinnamon.
4 Main Types of Cinnamon
Let's break down the cinnamon scene! There are four major types to differentiate, each with its own unique vibe.
So, while you shop, consider what meals you're preparing. Looking for something gentle and nutritious? Choose Ceylon. Looking for a strong burst of flavor? Saigon or Cassia could be your choice—just monitor the portions to maintain good health.
Ceylon Cinnamon or True Cinnamon
Ceylon Cinnamon comes from Sri Lanka and is considered the softest and healthiest option. That's because it's very low in coumarin (about 0.004%), which is better for your liver. People love it for its sweet taste with a gentle touch of citrus and slight floral hints. It's perfect for recipes where you want the cinnamon not to overtake all other delicate tastes. It has a light brown color and a mild taste.
Food fans love to use this type of cinnamon in pastries, breads, smoothies, cookies, and cinnamon rolls. It's easy to identify visually, as its cinnamon bark structure resembles a cigar.
A fun fact: when you hear people say "Mexican cinnamon", it doesn't refer to its origin. Indeed, it comes from Ceylon. The thing is that the grading system in Sri Lanka categorizes cinnamon quills into four distinct groups (Source: Sri Lanka Export Development Board):
Alba: sticks under 6 mm (0.24 in) in diameter.
Continental: sticks with a diameter of under 16 mm (0.63 in)
Mexican: sticks smaller than 19 mm (0.75 in) in diameter.
Hamburg: sticks smaller than 32 mm (1.3 in) in diameter.
Cassia Cinnamon aka Chinese Cinnamon
75% of all cinnamon found in stores is Cassia. This spice comes from China. It possesses a stronger, more intense taste that is noticeable in any dish you prepare or bake.
Cassia cinnamon is dark red-brown in color. Its skin is very thick, and the sticks are hollow inside. Cassia cinnamon tastes spicy and slightly bitter.
Just a warning, according to the National Institutes of Health, it contains a significant amount of coumarin (up to 1%), so don't overdo it.
Keep in mind that the tolerable daily intake is 0.1 mg (milligrams) of coumarin per kg of body weight per day, and it also applies to especially sensitive consumers. This means that, for example, a 60 kg adult can ingest 6 mg of coumarin daily for the rest of their life without any noticeable health issues.
Korintje Cinnamon
Straight from Indonesia, this type provides a pleasing equilibrium, neither overly mild nor excessively strong. It has a mid-range flavor intensity and is popular in spice blends. Korintje cinnamon is the “just right” choice for cooks who want warmth without intensity. Its flavor sits between Ceylon’s subtlety and Cassia’s boldness—think cozy, slightly sweet, and earthy.
You’ll spot it in spice racks worldwide because it blends seamlessly into pumpkin pie mixes, Chai teas, and garam masala. While it’s part of the Cassia family (so it has more coumarin than Ceylon), its levels are typically lower than Saigon or Chinese Cassia. Perfect for oatmeal cookies, French toast, or even lentil soups, Korintje adds gentle depth without stealing the spotlight.
Saigon Cinnamon
Finally, originating from Vietnam, this variety packs a spicy-sweet punch thanks to its sky-high cinnamon essential oil content—3–5% cinnamaldehyde (the compound behind that classic cinnamon heat) compared to Cassia’s 1–2% (Source: Journal of Agricultural and Food Chemistry, 2016.)
It is packed with essential oils, which makes it the most potent and piquant. One whiff and you’ll notice its intense, almost peppery warmth. It’s a star in bold recipes like pho, holiday gingerbread, or sticky cinnamon buns where you want that “wow” factor.
But a heads-up: its coumarin levels rival Cassia’s, so use sparingly—a half-teaspoon (about 1.3g) daily keeps risks low for most adults.
Pro tip: Pair it with star anise or cloves for next-level depth.
Is One Type of Cinnamon Better?
Let’s settle this spice debate! While all cinnamons bring warmth and sweetness, your “best” pick depends on two things: how you use it and how much you consume. Here’s the tea:
If you’re sprinkling cinnamon daily on oatmeal, lattes, or smoothies, Ceylon is the gold standard. Its ultra-low coumarin levels (0.004%) mean you won’t accidentally overdo it—critical since coumarin can harm your liver in high doses (NIH). Plus, its delicate citrusy notes won’t bully other flavors in light dishes like custards or herbal teas.
But what if you’re baking a showstopper cinnamon roll or pho broth? It delivers that bold, nostalgic “cinnamon” kick many crave.
Health perks? Ceylon shines here too. Studies have linked it to blood sugar regulation and antioxidant benefits (PubMed). Cassia and Saigon have similar benefits, but their coumarin risks overshadow the gains if used heavily.
So… which wins?
- Flavor subtlety + daily use: Ceylon. For a safe, high-quality, daily-use option, choose Ceylon Cinnamon.
- Occasional boldness: Saigon/Cassia (in moderation).
Fun fact: Chefs often keep both Ceylon and Saigon in their kits—mild for seasoning, bold for baking. Your turn! Ask yourself: Are you chasing health-safe consistency or occasional intensity? The answer’s in your spice drawer.
Nutrient Composition and Health Benefits in Different Types of Cinnamon
Per 100g (no, you won’t eat this much!), all cinnamon packs 247 calories, 53g of fiber, and 4g of protein (Source: USDA). But realistically, a teaspoon (2.6g) gives you a sprinkle of iron, calcium, and manganese—plus a fiber boost to support digestion.
Where does Cinnamon differ?
Their unique plant compounds define their health roles.
Ceylon, for example, contains proanthocyanidins—rare antioxidants linked to improved blood vessel health (Journal of Medicinal Food, 2017).
Cassia and Saigon, meanwhile, boast higher levels of cinnamaldehyde, the fiery compound studied for its antimicrobial effects against foodborne bacteria (Food Chemistry, 2018).
Korintje stands out for its eugenol content, a compound similar to cloves that may help soothe minor aches.
Saigon’s intense oils are being researched for potential mood-boosting aromatherapy benefits (Phytotherapy Research, 2020).
Even the cinnamon bark’s texture tells a story: Ceylon’s crumbly, layered quills mean faster release of delicate flavors in teas, while Cassia’s tough sticks slowly infuse stews with deep warmth.
- Ceylon: Gentle, daily-friendly antioxidants.
- Cassia/Saigon: Microbial defense + bold flavor.
- Korintje: Mild pain relief + recipe versatility.
Cooking with Cinnamon
Cinnamon’s power lies in matching the type to your dish.
Ceylon’s subtle citrus notes elevate vanilla ice cream, chai lattes, or Moroccan tagines without overpowering. Feel free to get inspiration from our Cinnamon recipes.
Cassia? It’s the MVP of bold bakes—think snickerdoodles, sticky buns, or spiced cider.
Korintje shines in blends, such as pumpkin pie spice, curry powders, or rubs for roasted vegetables. Crave intensity?
Saigon steals the show in pho broth, mole sauce, or dark chocolate desserts.
Pro tip: Toast whole cinnamon sticks in oil for savory dishes (hello, biryani!) or grind fresh for baking—pre-ground cinnamon loses its flavor quickly.
Remember: Ceylon = finesse, Cassia/Saigon = fireworks, Korintje = team player.
What Makes Types of Cinnamon Taste Different from Each Other?
Variations in flavor strength among cinnamons can be linked to a few interconnected factors. The age of the cinnamon bark at the time of harvesting influences a measure known as volatile oil content. In cinnamon trees, this is characterized by various compounds, but 65% to 75% of the makeup consists of cinnamaldehyde, the main element responsible for flavor and aroma. The greater the volatile oil content of cinnamon, the more cinnamaldehyde it contains, resulting in a more intense flavor.
The cassia group (Cassia, Saigon/Vietnamese, Korintje/Indonesian cinnamon) typically ranks high in volatility. Saigon cinnamon is typically regarded as the most flavorful and often contains the highest levels of volatile oil. Korintje ranks second for high volatile oil levels, offering a smoother taste and milder flavor than Saigon and Cassia.
Despite its strength, cinnamon's spiciness can diminish quickly when it remains on shelves for several months after being processed and packaged. Keep that in mind the next time you buy cinnamon: Seek out the country of origin and packing or best-by date — as with many ingredients, fresher is preferable.
If that information isn't accessible, purchase small bottles as needed and replenish only when you're nearly out; cinnamon should be consumed, not saved.
Cinnamon Storage and Shelf Life
Cinnamon stays flavorful longer when treated right. Whole sticks keep their punch for 2–3 years in airtight jars away from heat/light. Ground cinnamon (also known as cinnamon powder) has a shorter shelf life—use it within 6–12 months, as its surface area exposes it to air, leading to flavor loss (USDA).
For both, skip storing near the stove or sunny windowsills. Pro tip: Label containers with purchase dates. If your cinnamon powder smells dusty or weak, it’s time to refresh.
Bonus hack: Freeze extra ground cinnamon in sealed bags to stretch its life. Remember: Freshness = bigger flavor bursts in your recipes!
Final Words on Cinnamon
Understanding the differences between cinnamon types is crucial for making informed choices for your cooking and health. We hope this article has helped you enjoy cinnamon safely.
Please click this link to view our Ceylon Cinnamon range & Recipes with Ceylon Cinnamon
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