Kale

Choking risk

Cooked kale is a low choking risk, but a thin leaf can bunch into a ball or stick to the roof of the mouth, and a raw leaf or crisp kale chip is too tough for a baby.

Strip out the tough stem, cook the leaves until very soft, then chop them fine or blend them into a scoopable food rather than serving whole leaves. See how to serve for age-by-age prep.

Allergens

Kale is not a common food allergen, so a true food allergy to it is rare.^[2]

Start with a small amount and watch for a reaction.

If baby refuses

The earthy, slightly bitter taste puts some babies off. Stir finely chopped cooked kale through pasta sauce, mashed potato, or scrambled egg, where the flavor softens, or blend a small handful into a fruit smoothie, where it almost disappears. Repeated tastes build acceptance over time.

Food safety

Like other leafy greens, kale contains nitrates, though less than spinach. The AAP advises against high-nitrate vegetables before 3 months, but by the time solids start around 6 months the concern has largely passed. Offer kale as part of a varied diet, not a daily, large-portion food.^[3]

How to serve

6-24 months+

Cooked soft, blended or finely chopped

Stirred through soft food or family dishes

Strip out the tough stem, then cook the leaves until very soft - steaming, simmering, or sautéing all work. Blend or finely chop the kale and stir it through soft foods like mashed potato, purées, or yogurt, or into family dishes such as soups, pasta, omelettes, and dal. Start finer and blended for younger babies, moving to more finely chopped as they manage more texture. Pairing kale with a vitamin C food like tomato or pepper helps baby absorb its iron.

How to cook

No need to serve whole leaves. Strip the stems, then steam or simmer the leaves until very soft, or sauté them down in a little olive oil. Blend or chop finely before mixing in. Skip raw kale and crisp kale chips, which are too tough for babies.