Coconut

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

Coconut likely originated in the tropics of Asia and spread around the globe with colonization and trade. It is sometimes called the tree of life, as the entire plant can be utilized by humans, who turn coconut palms and their fruit into fiber, medicine, musical instruments, shelter, and of course, food. Coconuts can be enjoyed at various stages of maturity, from young, green coconuts to the oldest, brown coconuts, and each stage can be used slightly differently in the kitchen.

Yes. Coconut offers fat, fiber, and protein, in addition to some iron, magnesium, potassium selenium, zinc, and various B vitamins. These nutrients work together to provide plenty of energy to fuel growth and development, as well as exploration and play. They also support digestive function, iron status, electrolyte balance, hormone function, immunity, and countless metabolic processes. 

★Tip: Finely shredded coconut can add grip to slippery finger foods like avocado and mango slices.

Yes, coconut oil is an excellent source of fat that works well in a variety of dishes. In particular, its fat content provides energy for baby’s rapid growth and development, as well as exploration and play.

No, coconut is not a common allergen globally. Coconut is a fruit, and not actually a nut. However, the United States Food & Drug Administration classifies coconut as a tree nut, which means it must be labeled as an allergen in the U.S. by law, even though coconut allergy is rare. In fact, some organizations advise that individuals with tree nut allergies avoid coconut, even as they acknowledge that coconut can be safely consumed by most individuals with tree nut allergies.  In the small number of documented coconut allergies, most were not allergic to tree nuts. However, in the rare cases when it does occur, coconut allergy has been associated with severe reactions.

Although it is not typical for individuals with peanut or tree nut allergies to also be allergic to coconut, cross-reactivity has occasionally been observed between coconut and macadamia, almond, walnuts, hazelnuts, lentils, and latex.

Dried coconut is commonly preserved with sulfites. While sulfites are not a common allergen, certain individuals, particularly those with asthma, can have allergy-like reactions to added sulfites. If sulfites are a concern, avoid ingredients such as sulfur dioxide, potassium bisulfate, potassium metabisulfite, sodium bisulfite, sodium metabisulfite, and sodium sulfite to name a few.

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

It can be. Young coconut as well as coconut milk or cream should not pose much risk, but pieces of mature, raw coconut and coconut chips are firm and can be challenging to chew, qualities that increase the risk of choking. To reduce the risk, prepare and serve coconut in an age-appropriate way as described in the How to Serve section. 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.

Hold off on coconut milk as a drink until after 12 months of age, as breast milk and formula are baby’s main drinks in the first year of life. That said, coconut milk may be used as an ingredient in solid food as soon as baby is developmentally ready for solids, usually around 6 months of age. Learn more about coconut milk for babies.

Hold off on coconut water as a drink until after 12 months of age, as breast milk and formula are baby’s main drinks in the first year of life.

Yes, as long as the child does not have a sulfite sensitivity, dried coconut with added preservatives and sulfites is fine as part of a varied diet. Sulfites are naturally present in certain foods and can be added to others to help prevent browning, decrease the growth of microbes, and extend a food’s shelf life. In the United States, sulfites are generally recognized as safe by the Food and Drug Administration.

If you suspect baby is sensitive to sulfites or would like to avoid them, simply look for a brand that is sulfite-free. In sensitive individuals, consuming sulfites can cause an allergy-like reaction and cause asthma flare-ups. If sulfites are a concern, avoid ingredients such as sulfur dioxide, potassium bisulfate, potassium metabisulfite, sodium bisulfite, sodium metabisulfite, and sodium sulfite to name a few.