Kale
Usually introduced around 6 months
Choking notes
A whole raw kale leaf can bunch up or stick to the roof of the mouth. Cook and finely chop it, or mix it into a carrier food, rather than serving large raw leaves.
How to serve by age
6-9 months
Cook kale until very soft (steam or simmer the leaves, discarding the tough central stems), then finely chop or blend it into a smooth puree, yogurt, or mashed vegetables. A whole raw leaf can bunch up or stick to the roof of the mouth, so serve it cooked and chopped or mixed into a carrier food.
Finely chopped after cooking, or folded into a smooth carrier food.
9-12 months
Keep serving kale cooked and finely chopped, stirred into mashes, eggs, or sauces. As your baby starts picking up small pieces, small soft torn pieces of cooked leaf mixed with other food work well. Favor cooked and mixed over loose raw leaves.
Finely chopped, or small soft torn pieces of cooked leaf.
12-18 months
Cooked kale in small soft pieces, or small soft raw pieces torn up and mixed into a salad or dish, work at this stage. Continue chopping the leaves small and supervise while your toddler eats.
Chopped small; raw torn into small pieces.
Key nutrients
Common questions
When can my baby eat Kale?
Most babies can try Kale from around 6 months, once they show signs of readiness. Check the prep and cut-size notes above before you start.
Is Kale a choking hazard for babies?
Kale is considered a lower choking-risk food when served in age-appropriate sizes and textures. Follow the cut sizes above and always stay close during meals.
Is Kale a common allergen?
Kale is not one of the major food allergens. Any new food can still cause a reaction, so keep an eye on your baby the first few times.
General informational content, not medical advice. Always consult your pediatrician about introducing new foods, especially if your baby has any medical conditions or family history of allergies.
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