About Gai Lan (Chinese Broccoli)
Gai lan, also called Chinese broccoli, is a leafy green vegetable with tender leaves and thicker stems. When cooked until very soft, it can be a nutritious vegetable for babies because it offers a slightly bitter, savory flavor and helps expand taste acceptance beyond sweeter foods. It provides vitamin C, vitamin A, folate, calcium, and fiber. These nutrients support immune function, eye health, cell growth, bone development, and healthy digestion. Like many green vegetables, gai lan is low in calories and pairs well with iron-rich foods such as tofu, beans, lentils, egg, meat, or fish. Gai lan is not a common allergen. Rarely, some children may have mild oral irritation or sensitivity, especially if they react to related vegetables or have oral allergy syndrome. The bigger concern is texture: raw or undercooked stalks can be firm and fibrous, so this vegetable should be cooked until very soft and served in safe shapes. Most babies can start gai lan from 6 months old. For beginners, offer very soft cooked leaves and thick stalks split lengthwise. As chewing skills improve, move to small soft pieces, then chopped cooked gai lan mixed into meals. Avoid raw gai lan for babies and young toddlers because it is too tough and increases choking risk.
How to serve by age
Steam, boil, or sauté gai lan until very soft. Offer tender leaves or thick stalks halved lengthwise so baby can grasp and gnaw safely. Avoid raw or firm pieces.
Serve very soft chopped leaves and small pieces of stalk once your baby is developing a pincer grasp. Check that stalk pieces mash easily between your fingers.
Offer finely chopped cooked gai lan on its own or mixed into rice, noodles, omelets, tofu, or other family foods. Continue to avoid tough, stringy, or raw pieces.
Toddlers can eat soft cooked gai lan in short pieces as part of stir-fries, soups, or noodle dishes. Keep stems tender and supervise closely, since fibrous vegetables can still be hard to chew well.
Pairs well with
Safety & allergens
Gai lan can be a choking risk if served raw, undercooked, or in thick fibrous pieces. Cook until very soft. For younger babies, offer soft leaves or thick stalks split lengthwise. For older babies and toddlers, serve finely chopped or small soft pieces. Avoid raw stalks and any firm stringy sections.
What to watch for
Safety checklist
Storage & shelf life
Store unwashed gai lan in the refrigerator in a loose bag or airtight container and use within 3-5 days. Once cooked, refrigerate leftovers in an airtight container and use within 1-2 days.
Freeze cooked gai lan in an airtight container for up to 3 months. Thaw in the refrigerator and reheat until warm before serving.
Nutrition
- Rich in vitamin C to support immunity and iron absorption
- Provides vitamin A for eye and skin health
- Contains folate for growth and cell development
- Offers calcium for bone development
- Contains fiber to support healthy digestion
- Low in calories, so it is not a substantial energy source on its own
- Not a significant source of fat or protein
- Can be tough and fibrous if not cooked well
Key nutrients
Nutrition facts
| Calories | 26kcal |
|---|---|
| Protein | 1.2g |
| Carbs | 4.7g |
| Fat | 0.8g |
| Fiber | 2.6g |
| Sugar | 0.9g |
| Iron | 0.6mg |
| Calcium | 105.0mg |
| Potassium | 274mg |
| Vitamin C | 30mg |
| Vitamin A | 86.0µg |
| Folate | 104µg |
| Zinc | 0.41mg |
per 100 g
In season
Common questions
When can babies eat Gai Lan (Chinese Broccoli)?
Is Gai Lan (Chinese Broccoli) a choking hazard?
Is Gai Lan (Chinese Broccoli) a common allergen?
More first foods
Track Gai Lan (Chinese Broccoli) and everything your baby eats
Log meals and reactions, get allergen alerts, and see your baby's food journey at a glance in the Alimoo app.
Backed by