Collard Greens - First Foods For Baby - Solid Starts

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Learn moreCollard Greens

Vegetable

Age Suggestion

6 months

Iron-Rich

No

Common Allergen

No

When can babies have collard greens?

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

An ancient crop with roots in Eastern Europe and Western Asia, collards (as they are often called) are a staple food in regions around the world, from the Americas to Africa to the Caribbean Islands to Great Britain to India. There are many varieties of collard greens and many names they are known by, including couve, haakh, kara lahana, sukuma, among others. Collard greens are enjoyed raw, sometimes as wraps, as well as cooked and served in sandwiches, stews, grain dishes, sides, and more.

How do you serve collard greens 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

6 months old +:

Offer finely chopped or shredded cooked collard greens mixed into mashed potato, porridge, polenta, or another soft food that baby can scoop. While you can offer the soft, well-cooked pieces of collard on their own, the small pieces may cling to baby’s tongue and the inside of their mouth. Mixing the small pieces into soft, scoopable foods or mixing them into finger foods like egg strips or meat patties can minimize gagging and make the food easier to eat.

9 months old +:

Offer shredded cooked or raw collard greens and encourage baby to pick up the thin strands with their fingers. Worried about raw greens? Try not to be. While a bit more challenging to chew and move around the mouth, the texture is terrific for building baby’s eating skills. Spitting out food is totally normal. Alternatively, continue to serve finely chopped, cooked collards mixed into other foods.

12 months old +:

Serve collard greens as desired, cooked or raw, chopped, shredded, or in larger pieces. Continue to expect some spitting, but you may start to see more swallowing and consumption around 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 preload an age-appropriate utensil and lay it next to the food for the toddler to pick up.

Videos

Cooper, 8 months, eats cooked collard greens and navy beans.

Hawii, 12 months, eats cooked collard greens.

Kai, 16 months, eats chopped sautéed collard greens.

Are collard greens a choking hazard for babies?

No. Collard greens presents a low risk when safely prepared for a child’s age and developmental ability, though, in theory, an individual could choke on any food. To reduce the risk, prepare and serve collard greens in a developmentally-appropriate way as described in the How to Serve section. Greens can also cause some gagging or coughing as the leaves cling to baby’s tongue or the roof of their mouth. Offer a drink in an open cup to help baby wash any pieces of food down. As always, create a safe eating environment and stay within reach of baby during meals. 

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

Are collard greens a common allergen?

No. Collard greens are not a common allergen, however, allergies to other vegetables in the cruciferous vegetable family have been reported. Those with allergies to other cruciferous vegetables may experience a similar reaction when eating collards. Individuals with Oral Allergy Syndrome (also called pollen fruit syndrome), and in particular, those with sensitivities to mugwort pollen, may also be sensitive to cruciferous vegetables. Oral Allergy Syndrome typically results in short-lived itching in the mouth and is unlikely to result in a dangerous reaction.

Are collard greens healthy for babies?

Yes. Collard greens are rich in fiber and fluid, in addition to micronutrients like calcium, folate, magnesium, potassium, and vitamins A, B6, C, E, and K. They also contain plant compounds called glucosinolates that may have anti-cancer properties. Together, these nutrients support baby’s developing gut microbiome, bone density, brain development, vision, metabolic processes, iron absorption, blood clotting, and more.

Do I need to worry about the nitrates in collard greens?

No. Offer vegetables that contain nitrates (arugula, beets, carrots, lettuce, spinach, and squash, to name a few) as part of a variety of foods in the diet. Nitrates are naturally-occurring compounds which, if consumed in excess, may negatively affect oxygen levels in the blood. That said, babies who are allowed to self-feed typically do not consume excessive amounts of solid food because they need lots of practice to learn how to eat it and can follow their hunger and fullness cues. Nitrates in vegetables are generally not a cause for concern, and the benefits of introducing these vegetables as part of a balanced diet typically outweigh the unlikely risk of excessive consumption.

Our Team

Written by

Dr. Rachel Ruiz

Pediatrician & pediatric gastroenterologist

Dr. Sakina Bajowala

Pediatrician & pediatric allergist/immunologist

Kim Grenawitzke

Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant

Venus Kalami

Pediatric registered dietitian & nutritionist

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