Swiss Chard

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

Swiss chard is a nutritious leafy green in the same plant family as spinach and beets, whose edible leaves are also packed with vitamins and minerals and often used in place of swiss chard. In American English, chard was supposedly given the “Swiss” label to distinguish the leafy green from spinach. Yet despite what this name implies, the plant originated in the sandy soil on the coasts of the Mediterranean Sea. Trade brought the plant to northern regions of Europe and eventually to other parts of the world, where it is called acelga (Spanish), bettes (French), mangold (German and Russian), and silverbeet (Australian English).

Yes. Swiss chard is packed with vitamin K, an essential nutrient to help develop healthy blood and bones in growing babies and toddlers. The leafy green is also a great source of vitamin A for healthy vision and vitamin E for a healthy immune system. Plus it offers good amounts of iron, fiber, vitamins B and C; minerals like calcium, magnesium, and potassium; and plant nutrients that help fight free radicals and inflammation within the body.

★Tip: Wash swiss chard before cooking or serving. Raw swiss chard and other leafy greens can be a higher risk food for E. coli infection, and washing can reduce the risk of illness.

No. Allergies to swiss chard are rare, but they have been reported. Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome), in particular those who are allergic to grass and mugwort pollens, may also be sensitive to swiss chard. Oral Allergy Syndrome typically results in short-lived itching or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking swiss chard can minimize the reaction.

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

Yes. While the leafy parts of swiss chard do not pose a high choking risk, the stalks can be firm and challenging to chew, qualities that increase the risk of choking. To reduce the risk, prepare and serve swiss chard in an age-appropriate way. Note also that flecks of raw or cooked swiss chard 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.

No, there is no need to worry. You may have heard that swiss chard and other vegetables (like arugula, beets, carrots, lettuce, spinach, and squash to name a few) contain nitrates, which are 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 these vegetables as part of a varied diet typically outweigh the risks of excess nitrate exposure.