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Ceylon vs Cassia Cinnamon: How to Tell the Two Apart
Ceylon vs cassia cinnamon is a question of species. Ceylon is the milder, costlier "true" cinnamon with little coumarin. Cassia is the common grocery type, stronger in taste and higher in coumarin. Most cinnamon trials for blood sugar used cassia. GLPro names no cinnamon, so its type cannot be known from published pages.
Written by the GLPro label deskUpdated · 4 min read
01Two species
What is the difference between Ceylon and cassia cinnamon?
Ceylon and cassia are different cinnamon species. Ceylon, sometimes called true cinnamon, comes mainly from Sri Lanka. Cassia is grown more widely and sold in most supermarkets under the plain name cinnamon.
Ceylon bark curls into thin, papery layers and tastes mild and sweet. Cassia bark is thicker, darker and more pungent. In a ground jar, though, the two look alike, and many labels do not say which is inside.
The practical difference is coumarin. Cassia contains more of it, and NCCIH notes that this compound may worsen liver disease (NCCIH, Diabetes and Dietary Supplements). Our post on cinnamon coumarin safety covers that point in detail.
Names add confusion. In the United States, a jar marked cinnamon is almost always cassia, and a jar marked Ceylon is the true type. In capsules, the label may use Latin names only, which most shoppers will not recognize unless they know what to look for.
02Side by side
How do Ceylon and cassia compare in a table?
Ceylon has less coumarin and costs more, while cassia is cheaper, stronger in flavor and far more common in studies. The table sums it up.
| Point | Ceylon | Cassia |
|---|---|---|
| Common name | True cinnamon | Common cinnamon |
| Coumarin | Low | Higher |
| Flavor | Mild, sweet | Strong, sharp |
| Price | Higher | Lower |
| Used in most blood sugar trials | No | Yes |
| Shown on supplement labels | Often unstated | Often unstated |
One reason this matters: the trial evidence mostly concerns cassia. Ten randomized trials with 577 people, mostly cassia at about 2 grams a day, gave an inconclusive effect on fasting glucose and no clear change in A1C (Cochrane, cinnamon for diabetes).
03Choosing
Is Ceylon better than cassia for blood sugar?
Nobody can say, because the trials did not compare them. Ceylon is lower in coumarin, which is a safety plus, but it has not been shown to do more or less for glucose.
A meta-analysis of 16 randomized trials found a lower fasting glucose in cinnamon groups but no significant A1C change, with very high variation between studies (Deyno 2019, cinnamon meta-analysis). The American Diabetes Association does not recommend cinnamon for glycemic benefit (ADA Standards of Care 2026, Health Behaviors).
Find the type
Look for Cinnamomum verum for Ceylon or Cinnamomum cassia for cassia.
Find the amount
Check milligrams per capsule and capsules per day.
Ask about medicines
A pharmacist can check cinnamon against your prescriptions.
GLPro: from $49 a bottle30 capsules · 2, 3 or 6 bottles · free US shipping on 6 · 60-day money-back guarantee
See packs04GLPro
Which cinnamon is in GLPro?
No answer is available, because GLPro has not published an ingredient list. Its sales page says only "proprietary blend of natural ingredients". Websites that attach cinnamon to GLPro give no source, and we do not repeat them.
When the bottle arrives, check whether cinnamon appears, which species is named and in what amount. If the panel says only "cinnamon", ask the order desk at +1 (302) 200-3480 which type is used. A good seller can answer that at once. A seller that cannot is telling you something about the product, even if the answer is not meant that way. The supplement facts page shows what GLPro has and has not made public.
Keep taking prescribed medicine, and tell your pharmacist about any supplement, cinnamon or not.
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05FAQ
Ceylon and cassia questions, answered
Q01Which cinnamon is safer, Ceylon or cassia?
Ceylon carries less coumarin, so it is the lower-risk choice for regular use. Neither has solid trial support for blood sugar, and people with liver disease should ask a clinician before taking either in capsules.
Q02How can I tell Ceylon from cassia at home?
In sticks, Ceylon is pale, thin and layered like a cigar, while cassia is a thick single curl. In powder, you cannot tell by sight. Buy from a seller who names the species.
Q03Why is Ceylon more expensive?
It is grown in a smaller area, and the bark is peeled and rolled by hand in thin layers. Cassia is produced at a larger scale, which keeps its price lower.
Q04Do supplements usually say which cinnamon they use?
Not always. Many labels print only cinnamon. A named species is a good sign of care, and its absence is a reason to ask the seller before buying.
Q05Does cooking change the coumarin in cinnamon?
Heat does not remove coumarin in any way that makes cassia safe in large amounts. For a supplement or a heavy daily use, the type and the amount matter more than how it is prepared.
06Who wrote this
Written and reviewed by
Pages built from the bottle images, the sales page and linked NIH, FDA, CDC, FTC and peer-reviewed sources.
Last updated . Read our editorial standards and how we check reviews. This website is run by a U.S. stocking partner for GLPro, not by the manufacturer. We earn money when you buy through our order links.
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More about GLPro
U.S. stocking partner for GLPro
Ready to try GLPro?
Check your medicines first, then pick a pack. Six bottles ship free and cost the least per bottle, and every pack carries the 60-day money-back guarantee.
- Secure checkout
- 60-day money-back guarantee
- Ships from the U.S.