Spinach may be introduced as soon as your baby is ready to start solids, which is typically around 6 months of age. When properly cooked until very soft, spinach is safe for babies who are developmentally ready for finger foods. Always ensure spinach is thoroughly washed and cooked to a soft, gummable texture before offering it to your baby.
Spinach is rich in iron, an essential nutrient that supports healthy brain development and helps prevent anaemia in babies. It also provides folate, vitamin K, and vitamin C, which aids iron absorption when eaten alongside iron-rich foods. The fibre in spinach supports healthy digestion as your baby transitions to solid foods.
Spinach has a low choking risk when cooked until very soft, as the leaves break down easily and can be gummed or mashed between the gums. Raw spinach should be avoided as it can be difficult for babies to manage and presents a higher risk.
Spinach is not a common allergen and is generally well tolerated by babies. As with any new food, introduce spinach on its own and watch for any signs of an adverse reaction, though true allergic reactions to spinach are rare.
Detailed prep guidance tailored to each stage.
Steam or roast spinach leaves until very soft and completely wilted. Serve as finger-length strips of cooked leaves or large wedges that your baby can grasp and gum. You might also fold several cooked leaves together to create a thicker bundle that's easier for tiny hands to hold, or serve spinach leaves draped over soft finger foods like roasted sweet potato wedges for added grip.
Continue offering well-cooked spinach in soft, gummable pieces that mash easily between your fingers. You can now offer smaller strips or roughly chopped cooked spinach, either on its own or mixed into foods like scrambled eggs, pasta, or mashed potatoes. At this age, babies can also enjoy spinach stirred into porridge, risotto, or mixed with soft grains like quinoa or couscous.
Offer soft cooked spinach in bite-sized pieces appropriate to your toddler's chewing skills, which may include finely chopped or roughly chopped leaves. Spinach can now be incorporated into family meals like curries, soups, frittatas, and pasta sauces. As your toddler's pincer grasp improves, they can practise picking up smaller pieces of cooked spinach, though continuing to mix it into other foods often helps with acceptance.
