Bok Choy - First Foods For Baby - Solid Starts

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Learn moreBok Choy

Vegetable

Age Suggestion

6 months

Iron-Rich

Common Allergen

fresh bok choy on a table before being prepared for babies starting solid food

When can babies have bok choy?

Bok choy may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.

Bok choy is a brassica—the family of cruciferous vegetables that includes broccoli, cabbage, collard greens, and kale. The leafy green originated in East Asia, where it has been cultivated for thousands of years as a source of food and medicine. In fact, its name comes from the Cantonese language, which is sometimes transliterated to “pak” choy or anglicized to “Chinese cabbage” in English-speaking parts of the world. There are different varieties of bok choy to try—some with long, flat jade-colored leaves and narrow stalks; others with frilly emerald-colored leaves and white spoon-like ribs. Size varies, too. Bok choy can grow up to 2 feet in height, but there are smaller varieties (often marketed as “baby bok choy”) that have a milder taste.

How do you serve bok choy to babies?

Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience. Read More

a Solid Starts infographic with the header How to Serve Bok Choy to Babies: cooked ribs or cooked, minced greens for 6 months+, cooked and chopped for 12 mos+

6 months old +:

Bigger is better! At this age, larger shapes are easier for babies to hold and munch on, so try offering whole, cooked bok choy ribs—the firm, light green or white part of the plant–with the leafy parts removed. Keep in mind, when offering a long piece of food like a cooked bok choy rib, baby may poke the back of their tongue or mouth a bit, causing some harmless gagging. Don’t be alarmed; this poking and prodding the tongue with sticks of food can actually be beneficial in helping baby learn the boundaries of their mouth. You can also finely chop both the leafy greens and the ribs, cook until soft, and stir into soft, scoopable foods like congee, mashed vegetables, or noodles.

9 months old +:

At this age, babies start to develop the pincer grasp (where the thumb and pointer finger meet), which enables them to pick up smaller pieces of food. Once baby shows signs that this development is underway, try offering chopped pieces or small ribbons of bok choy (leaves and stalk) that have been cooked until soft. Alternatively, continue to stir finely chopped and cooked bok choy into age-appropriate foods. If serving bite-sized pieces or small ribbons of bok choy, know that the pieces of the leaf can stick inside baby’s mouth and cause some harmless gagging.

12 months old +:

Serve cooked bok choy as desired: shredded, chopped, or in larger pieces for the child to practice biting and tearing. Continue to expect some spitting, but you may start to see more swallowing and consumption at this age, especially as the molars come in, which help the child grind more challenging textures. This is also a great age to encourage self-feeding with utensils. If the child needs help, simply pre-load an age-appropriate utensil and lay it next to the food for the toddler to pick up.

Cooked whole bok choy ribs in the palm of an adult hand — Cooked bok choy ribs with leafy parts removed for babies 6 months +

Minced cooked bok choy leaves in the palm of an adult hand — Finely chopped cooked bok choy leaves for babies 6 months +

Preparing bok choy ribs.

Separating bok choy leaves from the stems and mincing.

Videos

Kaia, 6 months, munches on a bok choy rib.

Callie, 10 months, eats cooked bok choy ribs.

Zeke, 16 months, inspects raw bok choy, served alongside cooked bok choy.

Is bok choy a choking hazard for babies?

Yes. While the leafy parts of bok choy do not pose much choking risk, the raw stalk can be firm and challenging to chew, qualities that increase the risk of choking. To reduce the risk, prepare and serve bok choy in an age-appropriate way as described in the How to Serve section. Note also that flecks of raw or cooked bok choy can stick to baby’s tongue or the roof of the mouth, causing some harmless gagging. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals.

Learn the signs of choking and gagging and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

Is bok choy a common allergen?

No. Bok choy is not a common allergen, though information is limited. Because bok choy is a member of the cruciferous vegetable family, bok choy may also trigger sensitivities in individuals who react to broccoli and cabbage. Sensitivities to cruciferous vegetables may also arise in individuals with Oral Allergy Syndrome (also called pollen-food allergy syndrome) and in particular, those with sensitivities to mugwort pollen. Oral Allergy Syndrome typically results in short-lived itching in the mouth and is unlikely to result in a dangerous reaction.

As you would when introducing any new food, start by offering a small quantity during the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Is bok choy healthy for babies?

Yes. Bok choy is rich in fiber and water, in addition to micronutrients like calcium, folate, magnesium, potassium, and vitamins A, B6, C, and K. They also contain plant compounds called glucosinolates that may have anti-cancer properties. Together, these nutrients support baby’s gut microbiome, hydration, bone density, brain development, electrolyte balance, vision, metabolic processes, iron absorption, immunity, blood clotting, and more.

★ Tip: Fresh bok choy has a shorter shelf life compared to some other leafy greens, so make sure to use it quickly, usually within a few days of purchase.

How much food should I serve to baby?

When first getting started, offer a small amount and trust that baby knows how to show interest in wanting more by grunting, pointing, or reaching out. Keep in mind that most babies between 6 and 9 months of age do not consume much solid food at first. For babies between 10 and 12 months of age, work toward what a balanced adult meal would look like, just with smaller portions than what you might have. Follow the child’s lead: when baby indicates “more”, offer more food. When baby shows signs that they are finished, stop offering food.

What are some great first foods for babies?

There are many wonderful options. Look for foods that are easy for baby to feed to themselves, that are low in choking risk, and that offer nutrients babies need, such as iron. A few of our favorite first foods include cooked broccoli, oatmeal, and mango pits.

Our Team