About Spinach
Spinach is a tender leafy green that can be introduced early in babyhood when cooked until soft and served in an easy-to-eat form. It has a mild earthy flavor and blends well into mashed vegetables, lentils, eggs, pasta, soups, and grain dishes, making it a practical way to add greens to baby and toddler meals. It provides vitamin A for eye and immune health, vitamin C to support iron absorption, folate for growth, and some iron for blood health. Spinach also contains fiber and potassium. Although spinach is nutritious, its iron is non-heme iron, which is absorbed better when served with vitamin C-rich foods like tomato, bell pepper, citrus, strawberries, or potatoes. Spinach is not a common allergen, and true allergy is rare. Mild oral symptoms can occasionally happen, especially in children with pollen or latex-related sensitivities. Spinach can also be high in nitrates, so it is best served fresh and not left sitting at room temperature after cooking. For babies, avoid offering large clumps of cooked leaves or tough raw stems, which can be harder to manage safely. Most babies can start spinach from 6 months old once it is cooked until very soft and finely chopped or mixed into another soft food. As chewing skills improve, you can offer chopped cooked spinach, thin ribbons mixed into meals, and later small amounts of raw spinach in salads, sandwiches, omelets, or smoothies for older toddlers who handle leafy textures well.
How to serve by age
Cook spinach until very soft, chop finely, and mix into mashed vegetables, porridge, lentils, or another soft food that baby can scoop or eat from a preloaded spoon.
Serve soft chopped cooked spinach or thin ribbons stirred into eggs, pasta, rice, beans, or other soft dishes. Keep pieces small and avoid slippery clumps.
Offer spinach in omelets, soups, pasta, rice dishes, or casseroles. If serving raw spinach, finely cut tender leaves and start with small amounts in easy-to-chew meals.
Toddlers can usually manage chopped spinach in salads, sandwiches, wraps, smoothies, and cooked family meals. Continue to avoid large leafy mouthfuls and supervise during meals.
Pairs well with
Safety & allergens
Spinach is low risk when cooked until soft and served in small, manageable pieces. For younger babies, finely chop cooked spinach and mix it into mashed foods, eggs, grains, or yogurt-based savory dishes. Avoid offering large slippery clumps of cooked leaves or tough raw stems, which can be difficult to chew and move safely in the mouth.
What to watch for
Safety checklist
Storage & shelf life
Store fresh spinach in the refrigerator and use within 3-5 days. After cooking, refrigerate leftovers promptly in an airtight container and use within 1-2 days.
Freeze cooked spinach or spinach purée in an airtight container for up to 10-12 months. Thaw in the refrigerator and reheat thoroughly before serving.
Nutrition
- Rich in vitamin A for eye and immune health
- Provides vitamin C, which helps with iron absorption
- Contains folate for growth and cell development
- Offers fiber and potassium for digestion and fluid balance
- Not very calorie-dense for babies with high energy needs
- Contains non-heme iron, which is less easily absorbed than iron from animal foods
- Large portions can be bulky and filling without providing much protein or fat
Key nutrients
Nutrition facts
| Calories | 172kcal |
|---|---|
| Protein | 7.9g |
| Carbs | 5.9g |
| Fat | 13.0g |
| Fiber | 0.7g |
| Sugar | 1.9g |
| Iron | 1.2mg |
| Calcium | 165.0mg |
| Potassium | 231mg |
| Vitamin C | 7mg |
| Vitamin A | 244.0µg |
| Folate | 77µg |
| Zinc | 0.85mg |
per 100 g
In season
Common questions
When can babies eat Spinach?
Is Spinach a choking hazard?
Is Spinach a common allergen?
More first foods
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