Age Suggestion
6 months
Iron-Rich
No
Common Allergen
No
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. This leafy green is rich in fiber, folate, omega-3 fatty acids, and vitamins A, B6, C, and K. Kale also contains a notable amount of calcium, compounds like lutein and zeaxanthin, antioxidants, and anti-cancer compounds like glucosinolates. Together, these nutrients work to support healthy digestion, growth and development, brain health, bone density, blood clotting, and much more.
Note that kale is rich in vitamin K, which can interact with certain medications. If a child is on any medications, consider checking with the child’s healthcare provider before offering kale in the diet regularly.
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. 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 with minimal pressure easily. Large-sized chips or pieces will make it easier for babies to self-feed. If you share kale chips with baby regularly, opt for ones that are low in sodium, which is best minimized in infant diets.
No. You may have heard that kale and other vegetables (like arugula, beets, carrots, lettuce, spinach, and squash, to name a few) contain nitrates, naturally-occurring compounds which, if consumed in large amounts, may negatively affect oxygen levels in the blood. Babies younger than 3 months of age and/or those with health concerns may be more susceptible to the effects of nitrates. Organizations such as the American Academy of Pediatrics and the European Food Safety Authority view nitrates in vegetables as generally not a concern for most healthy children and that the benefits of eating vegetables as part of a varied diet typically outweigh the risks of excess nitrate exposure.
★ Tip: To further reduce the risk of illness from nitrates, serve homemade kale puree immediately and do not share leftovers that have been stored in the refrigerator for more than a day or two with baby, as nitrates 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 break down to some degree during the cooking process and are generally harmless in healthy people when consumed as part of a balanced diet. They can even offer health benefits, such as antioxidant and anti-cancer properties.
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.
Finely chop cooked kale and stir it into an egg strip, grain patty, or soft, scoopable food like mashed vegetables, stews, and more. While you can serve the kale on its own, leafy greens can cling to the tongue and inside the mouth, so folding it into other foods will minimize coughing and gagging. You can also offer a long, thick kale stem as a food teether: cook the stem and remove the leaf, or offer a whole raw stem with leaf intact. Baby may poke the back of their tongue or mouth with the stem, which may cause some gagging or coughing. Don’t be alarmed: this poking and prodding with sticks of food can actually be beneficial in helping baby learn the boundaries of their mouth. Lastly, you can serve large kale chips. Just opt for ones made with no or little added salt if you’re sharing them regularly with baby.
Offer shredded cooked or raw kale and encourage baby to pick up the thin strands with their fingers. Worried about raw greens? Try not to be. While a bit more challenging to chew and move around the mouth, the texture is terrific for building baby’s eating skills. Alternatively, continue to serve kale chips or keep stirring finely chopped, cooked kale into other dishes as desired.
Serve cooked or raw kale that has been chopped or shredded. Serve the greens on their own or as part of a meal. At this age, many toddlers will be ready to try raw kale salads. If the toddler seems to struggle with the texture of the greens, shred the kale into thinner strands or try making salads with baby kale, which is more tender.
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