First foods database
🥬 Kale for babies: when and how to serve it
Can babies eat kale? Yes, from about 6 months once it is cooked soft and chopped finely. It adds plant iron, calcium and vitamin K, and pairs well with vitamin C foods to help iron absorption.
Good source of: Iron, Vitamin K, Vitamin C, Calcium
How to serve kale by age
6 to 9 months
Strip the leaves from the tough stalks, steam or boil until very tender, then blend into potato, squash or lentils. Chop cooked kale very finely and stir it through mash rather than offering whole leaves, which can stick to the roof of the mouth.
9 to 12 months
Mix finely chopped cooked kale into omelettes, pasta sauces, risotto and fritters so it comes in small, soft pieces.
12 months and up
Add to soups, stews and stir-fries. Kale crisps are best saved for older children who chew well.
Choking safety
Raw or crisp kale is tough and papery and can cling to the throat. Cook until soft, chop finely and avoid large whole leaves or homemade kale crisps for babies.
Gagging is common and noisy while babies learn to eat. Choking is usually silent. Always stay with your baby while they eat, sitting upright. How to help a choking baby (NHS).
Good to know
- Serve with vitamin C rich foods (peppers, tomato, orange) to help absorb its iron.
Easy ideas
- Kale and potato mash
- Kale and cheese mini frittata
- Kale blended into a tomato pasta sauce
Goes well with
Recipes with kale
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Questions parents ask
Can babies eat kale?
Can babies eat kale? Yes, from about 6 months once it is cooked soft and chopped finely. It adds plant iron, calcium and vitamin K, and pairs well with vitamin C foods to help iron absorption.
Can babies eat raw kale?
Not for babies. Raw kale is tough to chew, so cook it soft and chop it finely.
Can I put kale in a baby smoothie?
Yes, cooked or very finely blended kale in a smoothie served in an open cup is fine from around 6 months.
Sources
OBubba gives general information based on UK guidance. It is not medical advice and does not diagnose anything. Every baby is different. If your baby has a known allergy, severe eczema or a medical condition, speak to your doctor or health visitor before starting solids. Learn baby first aid, and in an emergency call your local emergency number (999 in the UK).