When can babies eat Walnuts?
From 6 months
Start with: Fine powder or thinned, liquid spread.
Walnuts are powerhouses of brain-building Omega-3 fatty acids and antioxidants. They provide essential fats for neurological development and are a good source of plant-based protein. Due to their hard, irregular shape, whole walnuts or even large pieces are a major choking hazard and must be finely ground or turned into smooth butter for infants.
How to serve Walnuts, by age
- 6mo
From 6 months: Fine powder or thinned, liquid spread.
Serve ONLY as a finely ground powder or as smooth walnut butter thinned with water or breast milk. Stir 1/2 teaspoon of the thinned mixture into purees like banana, sweet potato, or yogurt. Introduce as a single allergen and monitor for reactions for 3-5 days before introducing other new foods.
- 9mo
From 9 months: Grainy meal or smooth, thin spread.
Sprinkle walnut 'meal' (finely ground walnuts) onto finger foods like steamed broccoli or avocado to add texture and nutrients. You can also mix walnut butter into a dip made of mashed beans or yogurt. Ensure the consistency is thin enough that it doesn't stick to the roof of the mouth.
- 12mo
From 12 months: Fine meal or thinned spread.
Toddlers can enjoy walnut butter on thin strips of toast. You can also use ground walnuts in baking (muffins or pancakes). Continue to avoid whole walnuts or large chunks until at least age 4. If serving pieces, they must be smaller than the size of a pea and mixed into soft foods.
Choking risk & safe preparation
High choking risk
Walnuts are a major choking hazard for infants and toddlers. Their texture does not dissolve with saliva, and they can easily block an airway. NEVER serve whole or chopped walnuts to a child under 4. Always grind them into a fine flour or use smooth butter thinned with liquid.
Allergen information
This is one of the common childhood allergens. Introduce it on its own and watch for a reaction before mixing it with new foods.
Contains or relates to these allergens:
- Tree Nuts
Nutrition & benefits
Walnuts are the plant-world champions of Omega-3 (ALA), containing 9.1g per 100g. This is crucial for the rapid brain growth that occurs in the first two years of life. They are also high in Magnesium (158mg) which supports bone health and nerve function.
- Brain Food
- Heart Health
Per 100 g
- Energy
- 654kcal
- Protein
- 15.2g
- Fat
- 65.2g
- Fiber
- 6.7g
- Iron
- 2.9mg
- Vitamin C
- 1.3mg
See all nutrients (25)
Macronutrients
- Energy
- 654 kcal
- Protein
- 15.2 g
- Carbohydrates
- 13.7 g
- Fat
- 65.2 g
Key Minerals
- Iron
- 2.9 mg
- Calcium
- 98 mg
- Zinc
- 3.1 mg
- Sodium
- 2 mg
- Potassium
- 441 mg
- Magnesium
- 158 mg
- Phosphorus
- 346 mg
- Selenium
- 4.9 mcg
- Copper
- 1.6 mg
- Manganese
- 3.4 mg
Vitamins
- Vitamin A
- 1 mcg
- Vitamin C
- 1.3 mg
- Vitamin D
- 0 mcg
- Vitamin B6
- 0.5 mg
- Vitamin B12
- 0 mcg
- Vitamin E
- 0.7 mg
- Vitamin K
- 2.7 mcg
- Folate
- 98 mcg
- Thiamin (B1)
- 0.3 mg
- Choline
- 39.2 mg
Other
- Fiber
- 6.7 g
Source: USDA FoodData Central
Pairs well with
Recipes with Walnuts
Frequently asked
Do walnuts need to be soaked like other nuts?
Soaking walnuts can help reduce the slightly bitter tannins in the skin and make them softer for grinding, but it is not strictly necessary for safety. The most important safety step is ensuring they are ground into a fine powder or smooth paste.
My baby has a peanut allergy; are walnuts safe?
Peanuts are legumes, while walnuts are tree nuts. However, many people with peanut allergies are also allergic to tree nuts. You should consult your pediatrician before introducing walnuts if your baby has a known peanut or egg allergy.
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