Types of Cinnamon

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Cinnamon is a spice derived from the inner bark of the Cinnamomum tree. In food, cinnamon is used in sweet baked goods, savory dishes, coffee, and tea. Cinnamon essential oil is commonly used for fragrance and natural remedies.

Cinnamon is rich in antioxidants which protect us from free radicals, reduce inflammation, and help us fight infection. Cinnamon has also been shown to imitate the effects of insulin in the body. It slows down the digestion of carbohydrates and strengthens insulin signaling, making it easier for your body to process glucose from sweets and fatty acids. This ensures that glucose does not remain in your blood stream for an extended period.

In the US, the 2 main cinnamon categories are Cassia and Ceylon, considered the "true cinnamon". However, there is more variation within these categories:

Table comparing saigon,korintje, ceylon, and chinese cassia cinnamon

Coumarin is a flavor compound found naturally in vanilla and citrus fruits, but cassia cinnamon contains an especially high concentration. It can have negative health effects if consumed in large quantities on a regular basis. High intake of coumarin has been linked to liver damage, cognitive impairment, headaches, diarrhea, and tumor formation. The daily recommended allowance of coumarin is 0.05mg per pound of body weight. If you are 150 lbs, try to keep your daily intake of cassia cinnamon under 1.5tsp, or replace cassia with Ceylon cinnamon which only contains trace amounts of coumarin.

Cinnamon sticks and bowls of cinnamon powder

When To Use Them

My personal favorite for baking is Saigon cinnamon. It has the highest cinnamaldehyde oil content, which means stronger smell, stronger flavor, and better aroma during baking.

If you're grabbing cinnamon at the supermarket, you’ll usually find Korintje, which is also great and sits high on my list.

If you’re choosing cinnamon more for health reasons, I love organic Ceylon cinnamon. It has extremely low coumarin while still being rich in antioxidants. The trade-off is that Ceylon is much milder, so you often need about double the amount to get the same smell and taste as Saigon. That’s why I prefer using it for toppings like cinnamon sugar dustings for finishing desserts and using Vietnamese cinnamon inside the baked goods where heat needs to carry the aroma.

The Flavor Amplifier Trick

Blooming cinnamon in fat is step one, but two ingredients make cinnamon really pop: espresso and salt.

A tiny pinch of espresso powder deepens warm spice notes and amplifies cinnamon aromatics. It won’t make your dessert taste like coffee — it just makes the cinnamon taste richer.

A small pinch of salt enhances volatile aromas and balances sweetness, which makes cinnamon taste warmer and stronger.

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