Kale

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

A relative of cabbage and the Brassica family with origins in the lands around the Mediterranean Sea, kale has been eaten and cultivated for thousands of years. Other names include boerenkool, cole, and colewort, and the word kale or kail comes from Scotland, where the leafy green was long considered such a staple that to be “off one’s kail” meant to have no appetite or to be too sick to eat.

Yes. Kale is rich in fiber, fluid, and folate, in addition to calcium, iron, and vitamins A, C, and K. These nutrients work together to support baby’s gut microbiome, hydration, brain development, bone health, energy, vision, iron absorption, blood clotting, and more. Plus, kale offers antioxidants such as glucosinolates, which offer additional health benefits.

No, kale is not a common food allergen. Kale is part of the cruciferous vegetable family, and individuals who are allergic or sensitive to other cruciferous vegetables, such as mustard greens and broccoli, could be sensitive to kale as well.

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 kale. 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 kale can help minimize or even eliminate the reaction.

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.

No. Kale 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 kale in an age-appropriate way as described in the How to Serve section. Kale can also cause some gagging or coughing as the leaves cling to baby’s tongue or the roof of their mouth. Offer a drink in an open cup to help baby wash any pieces of food down. 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.

Yes. Kale chips may be introduced as soon as baby is ready to start solids, as long as they crumble easily with minimal pressure. Large chips or pieces will make it easier for babies to self-feed. While some kale chips can be high in sodium, a bite here and there as part of a varied diet is fine. If you share kale chips with baby regularly and are looking to reduce sodium in baby’s diet, you can opt for ones that are low in sodium.

No. 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 vegetables with nitrates as part of a balanced diet typically outweigh the unlikely risk of excessive consumption.

★ Tip: To reduce the risk of illness from nitrates, if making homemade kale puree, make sure to serve it immediately and do not share leftovers that have been stored in the refrigerator for more than a day or two with baby, as nitrate content can increase with improper storage.

No. Plant compounds such as oxalates, lectins, and phytates are naturally present in kale and other plants. These compounds are sometimes called anti-nutrients, but rest assured that these plant compounds are generally harmless in healthy people when consumed as part of a balanced diet and break down to some degree during the cooking process. They can even offer health benefits, such as antioxidant and anti-cancer properties.