Bok Choy

Bok choy may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.  

Bok choy is a brassica—the family of cruciferous vegetables that includes broccoli, cabbage, collard greens, and kale. The leafy green originated in East Asia, where it has been cultivated for thousands of years as a source of food and medicine. In fact, its name comes from the Cantonese language, which is sometimes transliterated to “pak” choy or anglicized to “Chinese cabbage” in English-speaking parts of the world. There are different varieties of bok choy to try—some with long, flat jade-colored leaves and narrow stalks; others with frilly emerald-colored leaves and white spoon-like ribs. Size varies, too. Bok choy can grow up to 2 feet in height, but there are smaller varieties (often marketed as “baby bok choy”) that have a milder taste.

Yes. Bok choy is rich in fiber and water, in addition to micronutrients like calcium, folate, magnesium, potassium, and vitamins A, B6, C, and K. They also contain plant compounds called glucosinolates that may have anti-cancer properties. Together, these nutrients support baby’s gut microbiome, hydration, bone density, brain development, electrolyte balance, vision, metabolic processes, iron absorption, immunity, blood clotting, and more. 

★ Tip: Fresh bok choy has a shorter shelf life compared to some other leafy greens, so make sure to use it quickly, usually within a few days of purchase.

No. Bok choy is not a common allergen, though information is limited. Because bok choy is a member of the cruciferous vegetable family, bok choy may also trigger sensitivities in individuals who react to broccoli and cabbage. Sensitivities to cruciferous vegetables may also arise in individuals with Oral Allergy Syndrome (also called pollen-food allergy syndrome) and in particular, those with sensitivities to mugwort pollen. Oral Allergy Syndrome typically results in short-lived itching in the mouth and is unlikely to result in a dangerous reaction.

As you would when introducing any new food, start by offering a small quantity during the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Yes. While the leafy parts of bok choy do not pose much choking risk, the raw stalk can be firm and challenging to chew, qualities that increase the risk of choking. To reduce the risk, prepare and serve bok choy in an age-appropriate way as described in the How to Serve section. Note also that flecks of raw or cooked bok choy can stick to baby’s tongue or the roof of the mouth, causing some harmless gagging. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. 

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

When first getting started, offer a small amount and trust that baby knows how to show interest in wanting more by grunting, pointing, or reaching out. Keep in mind that most babies between 6 and 9 months of age do not consume much solid food at first. For babies between 10 and 12 months of age, work toward what a balanced adult meal would look like, just with smaller portions than what you might have. Follow the child’s lead: when baby indicates “more”, offer more food. When baby shows signs that they are finished, stop offering food.

There are many wonderful options. Look for foods that are easy for baby to feed to themselves, that are low in choking risk, and that offer nutrients babies need, such as iron. Some of our favorite first foods include steamed broccoli, oatmeal, and mango pits. See more ideas in our guide, 50 Fantastic First Foods.