Cinnamon

No E-numberSpices & herbsOrigin: Plant

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Every diet

VeganYes

It is a tree bark.

Gluten-freeYes

HalalYes

KosherYes

KetoYes

No carbohydrate.

Low-FODMAPYes

The short answer

Cinnamon is tree bark, and almost all of it sold as cinnamon is cassia rather than true cinnamon. It is safe in cooking amounts, but cassia carries much more coumarin than the Ceylon kind, and the EU sets limits for a reason.

88/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesSpices & herbs

Glycemic index—

Daily limitNot set

Also calledCinnamon, Ground cinnamon

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Cinnamon is a food rather than an additive, so it has no E-number. The regulation that matters is on coumarin: the EU sets maximum levels for coumarin in foods, because the coumarin in cassia cinnamon accumulates over a diet that uses a spoonful every day.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Ceylon cinnamon is paler, softer and more finely layered, with a sweeter, more floral taste. Cassia is darker, harder and more pungent, and it is what most of the world calls cinnamon. The difference that matters is coumarin: Ceylon bark carries only trace amounts, while cassia can carry several milligrams per gram, and the EU has set maximum levels for foods flavored with cinnamon.

Where it comes from: The inner bark of a small evergreen tree. The Ceylon species, Cinnamomum verum, is the true cinnamon; the cassia species sold as cinnamon almost everywhere is a different tree with a stronger taste and much more coumarin.

Why it’s in food

Baking
Spiced drinks
Curry and savory dishes
Breakfast cereals
Preserving and pickling

Often found in

Apple pie and pastriesChaiCerealCurryMulled drinksSausages

Also listed as: Cinnamon, Ground cinnamon, Cinnamon powder, Cassia cinnamon, Ceylon cinnamon, Cinnamon bark

Health & gut impact

Coumarin in cassiaUnder study

EFSA set a tolerable daily intake of 0.1 mg per kg of body weight for coumarin, and cassia cinnamon can exceed that with a daily spoonful. The EU sets maximum levels in foods for the same reason, and the practical fix is to use Ceylon cinnamon or to use cassia more sparingly.

EFSA Panel on Food Additives and Nutrient Sources added to Food, opinion on coumarin (2008)

Blood sugar in trialsUnder study

Small trials report a modest reduction in fasting blood glucose with cinnamon in people with type 2 diabetes, and the results are mixed and often poorly controlled. The effect size is small enough that it should not be presented as a treatment.

Allen and colleagues, systematic review of cinnamon and glycaemic control (2013)

Heavy metal contaminationUnder study

Cinnamon bark imported from some regions has been found to carry high levels of lead and cadmium because the tree accumulates them from the soil. Buying from a supplier that tests its batches, and avoiding very cheap cinnamon, is the practical precaution.

US FDA, import alert on spices with elevated lead and cadmium

What can I use instead?

Paprika

Ratio: Use the same amount for warmth and color

Best for: Savory dishes

Black pepper

Ratio: Use a similar amount for pungency without sweetness

Best for: Savory spice blends

More spices & herbs:

BasilBasil is a dried herb leaf: vegan, gluten-free, keto, and one of the safest ingredients in the cupboard. Drying concentrates estragole, a compound EFSA has assessed closely, so a daily spoonful is not the same as a sprig in a sauce.Generally safe Bay leafBay leaf is a dried herb that is safe at cooking amounts and fits every diet, including gluten-free and keto. The one thing to know is that the leaf itself is not edible, so pull the whole leaf out before serving the dish.Generally safe Black pepperBlack pepper is a dried fruit and a genuinely powerful ingredient, because piperine blocks several of the enzymes that metabolize drugs. It is safe in ordinary amounts, and the interaction with medication is the thing worth knowing about.Generally safe CardamomCardamom is a seed pod used as a spice, and at cooking amounts it suits everyone, including gluten-free and keto eaters. Buy green cardamom for baking and chai, and black cardamom for the smoky note of South Asian curries.Generally safe

Common questions

Is cinnamon safe to eat every day?

A small amount every day is fine. The question is the source: Ceylon cinnamon has almost no coumarin, while cassia in generous daily amounts can push a person past the tolerable daily intake that EFSA has set.

Is Ceylon cinnamon better than cassia?

For everyday use it is the better choice. It has a sweeter, more delicate flavor and far less coumarin, so it can be used generously without the liver concern that comes with cassia.

Does cinnamon lower blood sugar enough to treat diabetes?

No. Small trials have shown a modest effect in people with type 2 diabetes, but the evidence is inconsistent and it is not a substitute for treatment. Anyone on glucose-lowering medication should ask their doctor before taking large amounts.

Is Cinnamon safe?

Generally safe (88/100). Cinnamon is a food rather than an additive, so it has no E-number. The regulation that matters is on coumarin: the EU sets maximum levels for coumarin in foods, because the coumarin in cassia cinnamon accumulates over a diet that uses a spoonful every day.

Is Cinnamon vegan?

Yes. It is a tree bark.

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Scientific sources & regulatory citations

EFSA Panel on Food Additives and Nutrient Sources added to Food, opinion on coumarin (2008)
Allen and colleagues, systematic review of cinnamon and glycaemic control (2013)
US FDA, import alert on spices with elevated lead and cadmium