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).

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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.

You may have heard that Swiss chard 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 typically outweigh the risks of any nitrate exposure from vegetables.    Second, babies with health concerns or who are under 3 months of age are the most 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: When cooking fresh Swiss chard for babies and toddlers, wash the greens first. Raw Swiss chard and other leafy greens can be a higher risk food for E. coli infection.  Washing Swiss chard can also minimize exposure to pesticides, which are often used to keep pests away from the leafy green.     

No. Swiss chard is not a choking hazard, though, in theory, an individual could choke on any food. Raw Swiss chard is quite challenging for babies to chew and spit back out if needed because it tends to stick to the tongue or palate which can lead to some intense gagging and even vomiting. To minimize the risk, serve Swiss chard that has been cooked and cut into age-appropriate sizes. 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.

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.

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Like spinach, Swiss chard is prized for its foliage, which has a slightly bitter flavor that intensifies as the plant matures and mellows as it cooks. Swiss chard’s crunchy stalks range in color (white, green, and every hue between red and gold) and its crinkly green leaves can be eaten raw or cooked into salads, soups, stir fries, stews, and savory pastries like torte sucrée aux bettes, a Provencal tart filled with a custard of Swiss chard, cheese, and eggs. The more that a child is exposed to vegetables, the more likely it is that they will eat them later on.    Try taking advantage of Swiss chard’s versatility and adding it to your family's favorite rice, pasta, egg, and fritter recipes to keep up your child’s exposure to green vegetables.