When can babies eat Watercress?
From 6 months
Start with: Smooth, vibrant green puree.
Watercress is a nutrient powerhouse, often cited as the most nutrient-dense vegetable. It is packed with Vitamin K for bone health and Vitamin C for immunity. Its slightly peppery, mustard-like flavor is excellent for stimulating a baby's developing palate and introducing complex tastes early on.
How to serve Watercress, by age
- 6mo
From 6 months: Smooth, vibrant green puree.
Serve only as a smooth puree. Steam the watercress lightly to mellow the spicy flavor and soften the fibers. Blend it thoroughly with a sweet base like pear, apple, or peas. At this stage, ensure the stems are blended completely to avoid any stringy texture.
- 9mo
From 9 months: Finely minced, soft-cooked bits.
Offer finely minced, cooked watercress mixed into soft dishes. You can stir it into mashed potatoes, scrambled eggs, or risottos. The heat from the cooking process reduces the 'peppery' bite, making it more palatable for most babies. Avoid serving raw, whole leaves at this stage.
- 12mo
From 12 months: Very finely chopped raw leaves or tender cooked greens.
Toddlers can explore raw watercress in very small amounts if it is finely chopped and mixed into a salad or a sandwich spread. The raw leaves provide a great sensory experience. Continue to use it in soups and stews for an easy nutrient boost.
Choking risk & safe preparation
Moderate choking risk
The thin, stringy stems of watercress can be a gagging risk for beginners. Always remove the toughest parts of the lower stems and ensure the leaves are finely chopped or pureed. Raw leaves can occasionally stick to the roof of the mouth.
Allergen information
Not a common childhood allergen. Reactions are possible with any food, so introduce it on its own first.
Nutrition & benefits
Contains an incredible 250mcg of Vitamin K per 100g, far exceeding the daily requirement for babies. It is also exceptionally high in Calcium (120mg) and Vitamin C (43mg).
- Brain Food
Per 100 g
- Energy
- 11kcal
- Protein
- 2.3g
- Fat
- 0.1g
- Fiber
- 0.5g
- Iron
- 0.2mg
- Vitamin C
- 43mg
See all nutrients (25)
Macronutrients
- Energy
- 11 kcal
- Protein
- 2.3 g
- Carbohydrates
- 1.3 g
- Fat
- 0.1 g
Key Minerals
- Iron
- 0.2 mg
- Calcium
- 120 mg
- Zinc
- 0.1 mg
- Sodium
- 41 mg
- Potassium
- 330 mg
- Magnesium
- 21 mg
- Phosphorus
- 60 mg
- Selenium
- 0.9 mcg
- Copper
- < 0.1 mg
- Manganese
- 0.2 mg
Vitamins
- Vitamin A
- 160 mcg
- Vitamin C
- 43 mg
- Vitamin D
- 0 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0 mcg
- Vitamin E
- 1 mg
- Vitamin K
- 250 mcg
- Folate
- 9 mcg
- Thiamin (B1)
- < 0.1 mg
- Choline
- 9 mg
Other
- Fiber
- 0.5 g
Source: USDA FoodData Central
Pairs well with
Recipes with Watercress
Frequently asked
Why is watercress called a superfood for babies?
It has a higher concentration of vitamins and minerals per calorie than almost any other food. It provides essential Vitamin K for bones and more Vitamin C than some citrus fruits, all in a tiny leaf.
How do I handle the spicy taste for my baby?
Steaming or boiling the watercress for 2-3 minutes removes the heat. Pairing it with naturally sweet foods like apple or sweet potato will perfectly balance the flavor.
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