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

Spinach originated in West Asia and today there are many varieties related to two main types: savoy spinach with crinkly, curly leaves and flat-leaf spinach with smooth leaves that can be round, oval, or heart-shaped. There are also different species of edible leafy greens that are commonly called “spinach” in English and prepared as food in a similar way. These leafy greens include the vigorous vine leaf called pui in India, the mustard green komatsuna in Japan, the water plant kangkong in the Philippines, the curly groundcover sambu or sissoo in Brazil, amaranth varieties like efo tete in Nigeria and morogo in South Africa, and many more.

Yes – although it is not the iron-rich superfood that marketers once claimed.  While it is true that fresh spinach contains some iron, the amount of iron is not as high as it was once thought to be and the presence of oxalates in the leafy green can decrease the body’s ability to absorb these minerals. Cooking spinach and eating the leafy green alongside foods with vitamin C helps the body absorb more of the iron. 

Spinach’s lesser-known superpower is its incredible concentrations of vitamin K and beneficial plant compounds called polyphenols. Together, these nutrients promote healthy bones, blood, and cell function.  The leafy green also contains a good amount of B vitamins to fuel a baby’s growth and plant-based antioxidants called carotenoids that support a baby’s developing vision. Once you’ve introduced spinach, keep it up! The more that a child is exposed to vegetables and green in their food, the more likely it is that they will eat them later on.   

You may have heard that spinach contains nitrates—naturally-occurring plant compounds that may negatively affect oxygen levels in blood when consumed in great excess.  First, know that the benefits of eating vegetables often outweigh the risks of any nitrate exposure from vegetables.    Second, babies with health concerns or who are under 3 months of age are more susceptible to the effects of nitrates.  Organizations such as the American Academy of Pediatrics and the European Food Safety Authority generally do not view nitrates in vegetables as a concern for most healthy children.   

To reduce nitrate exposure, avoid consumption of untested well water and take care with purees.    When possible, avoid homemade purees made with higher nitrate vegetables that are stored for more than 24 hours and commercial purees not consumed within 24 hours of opening.  Higher nitrate vegetables include arugula, beets, carrots, lettuce, spinach, and squash, among others. 

★Tip: Spinach can be purchased fresh, frozen, or preserved in cans. When cooking fresh spinach for babies and toddlers, wash the greens first. Spinach and other leafy greens are often treated with pesticides and can be a higher risk food for E. coli infection. Washing helps minimize exposure to both issues.       

No. Spinach is not a choking hazard, though, in theory, an individual could choke on any food. Flecks of raw or cooked spinach can stick to baby’s tongue, causing some harmless gagging and whole, raw spinach leaves can be especially challenging for babies to chew and swallow safely. To minimize the risk, finely dice raw and cooked spinach.

As always, make sure to create a safe eating environment and stay within arm’s reach of baby at mealtime. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

Recommended Video: Choking, Gagging & Infant Rescue

No. Allergies to spinach are rare, but they have been reported.  Individuals who are allergic to latex may be allergic to spinach or experience Oral Allergy Syndrome (also known as pollen-food allergy).    Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. As spinach is naturally high in histamine, some individuals who are sensitive to histamine may experience symptoms that are indistinguishable from an allergic reaction after the ingestion of large quantities of spinach.

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

Recommended Guide: Introducing Allergens