Arugula (Rocket)

No. Arugula presents a low risk when safely prepared for a child’s age and developmental ability, though, in theory, an individual could choke on any food. To reduce the risk, prepare and serve arugula in an age-appropriate way as described in the How to Serve section. Note also that pieces of arugula can stick to baby’s tongue or the roof of the mouth, causing some harmless gagging. As always, create a safe eating environment and stay within reach of baby during meals. 

Learn the signs of choking and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

No. Allergies to arugula are rare, but have been reported. Arugula is part of the cruciferous vegetable family and individuals who are allergic to other members of the cruciferous family, such as broccoli, cabbage, cauliflower, or mustard greens, may be sensitive to arugula as well, particularly if the arugula is raw.

Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome), and in particular, those with sensitivities to mugwort pollen, may also be sensitive to cruciferous vegetables like arugula. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking arugula can help minimize or even eliminate the reaction.

Yes. Arugula is rich in fiber in addition to micronutrients like calcium, folate, magnesium, potassium, and vitamins A, C, and K. It also contains plant compounds called glucosinolates that may have anti-cancer properties. Together, these nutrients support baby’s gut microbiome, bone density, brain development, vision, iron absorption, immunity, and more.

No. Feel free to offer vegetables that contain nitrates (arugula, beets, carrots, lettuce, spinach, and squash, to name a few) as part of a variety of foods in the diet. Nitrates are naturally-occurring compounds which, if consumed in excess, may negatively affect oxygen levels in the blood. That said, babies who are allowed to self-feed typically do not consume excessive amounts of solid food because they need lots of practice to learn how to eat it. Nitrates in vegetables are generally not a cause for concern, and the benefits of introducing these vegetables as part of a balanced diet typically outweigh the unlikely risk of excessive consumption.