When can babies eat Kale?
From 6 months
Start with: Silky, well-blended puree.
Kale is one of the most nutrient-dense vegetables on the planet, offering massive amounts of Vitamin K, Vitamin A, and Vitamin C. It is also a good source of plant-based calcium. Because it is very fibrous and has a strong, bitter flavor, it is best introduced mixed with sweeter fruits or vegetables and must be gound or finely chopped.
How to serve Kale, by age
- 6mo
From 6 months: Silky, well-blended puree.
Serve only as a smooth puree. Remove the tough center ribs/stems, steam the leaves until very soft, and blend thoroughly with water or breast milk. Due to the bitterness, it is highly recommended to blend kale with apple, pear, or sweet potato purees.
- 9mo
From 9 months: Finely minced and cooked or crumbled flakes.
Offer finely minced, cooked kale mixed into omelets, pasta sauces, or savory muffins. At this stage, you can also try 'kale chips' that are baked until they crumble easily, but ensure they are crushed into small pieces to avoid large, dry flakes sticking to the throat.
- 12mo
From 12 months: Chopped cooked leaves or massaged raw shreds.
Toddlers can handle finely shredded raw kale in smoothies or massaged with a bit of olive oil and lemon to soften the fibers. Cooked kale remains the easiest way to ensure they consume a significant amount without struggling with the texture.
Choking risk & safe preparation
Moderate choking risk
The main risk with kale is its tough, fibrous stem and the 'clingy' nature of the leaves. Always remove stems and ensure leaves are either pureed or finely minced. Large, dry kale flakes can cause coughing or gagging.
Allergen information
Not a common childhood allergen. Reactions are possible with any food, so introduce it on its own first.
Nutrition & benefits
Kale is a Vitamin K giant, containing over 500% of the daily requirement for an adult in just one cup—essential for bone health. It also contains more Vitamin C than most citrus fruits.
- Brain Food
Per 100 g
- Energy
- 35kcal
- Protein
- 2.9g
- Fat
- 1.5g
- Fiber
- 4.1g
- Iron
- 1.6mg
- Vitamin C
- 93.4mg
See all nutrients (25)
Macronutrients
- Energy
- 35 kcal
- Protein
- 2.9 g
- Carbohydrates
- 4.4 g
- Fat
- 1.5 g
Key Minerals
- Iron
- 1.6 mg
- Calcium
- 254 mg
- Zinc
- 0.4 mg
- Sodium
- 53 mg
- Potassium
- 348 mg
- Magnesium
- 33 mg
- Phosphorus
- 55 mg
- Selenium
- 0.9 mcg
- Copper
- < 0.1 mg
- Manganese
- 0.9 mg
Vitamins
- Vitamin A
- 241 mcg
- Vitamin C
- 93.4 mg
- Vitamin D
- 0 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0 mcg
- Vitamin E
- 0.7 mg
- Vitamin K
- 389.6 mcg
- Folate
- 62 mcg
- Thiamin (B1)
- 0.1 mg
- Choline
- 0.5 mg
Other
- Fiber
- 4.1 g
Source: USDA FoodData Central
Pairs well with
Recipes with Kale
Creamy White Bean & Kale Purée
A silky, nutrient-dense purée made with tender kale and soft cannellini beans. Brightened with a hint of fresh lemon juice and rich olive oil, this smooth blend is packed with iron and fiber for early eaters.
Kale, Bean & Potato Breakfast Fingers
These soft, easy-to-grasp veggie fingers combine fiber-rich cannellini beans, tender potato, and leafy kale with a hint of fresh lemon. Specially shaped for baby-led weaning, they offer a nutritious and gentle introduction to self-feeding for little hands.
Frequently asked
Is kale better than spinach for babies?
Both are excellent. Kale actually has more Vitamin C and Calcium than spinach, and it is lower in oxalates (which can interfere with calcium absorption). However, spinach is usually easier for babies to accept due to its softer texture.
How do I make kale taste less bitter for my baby?
Pair it with sweet fruits! Blending kale with banana, pear, or apple masks the bitterness perfectly while providing a massive nutrient boost.
Track Kale in the Nica app
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