Arugula
Peppery little leaves. Wilted soft for babies, finely chopped for toddlers.
Checked against official guidance on October 18, 2026 · How we review
Quick answer
Babies can eat arugula from around 6 months, once they show signs of being ready for solids. Prepare it as shown below.
How to serve arugula by age
6 months+
Cooked soft, then blended or very finely chopped
Wilt arugula in a pan with a splash of water, or stir it into a hot sauce or soup, until soft. Blend or chop it very finely and stir it into mashed potato, mashed peas or a vegetable purée. Cooking softens the peppery taste.
- Size
- Cooked until soft, then blended or very finely chopped and mixed into a mashed food, with no whole leaves left.
- Check before serving
- Lift a spoonful and look for whole leaves or long stems. If you see any, blend or chop it again.
US and UK advice differ here. The AAP suggests mashed food or soft pieces no larger than ½ inch; the NHS suggests soft finger-sized pieces your baby can hold in their fist. Both agree the food must squash easily.
9 months+
Finely chopped, cooked, in dishes
Keep wilting arugula until soft, then chop it finely and mix it into pasta, risotto, scrambled egg or an omelet (once egg has been introduced on its own). Before 12 months, the AAP advises cooking vegetables until soft, so keep raw leaves for later.
- Size
- Pieces no bigger than about 1 cm (just under ½ inch), cooked soft.
- Check before serving
- Each piece should be soft and limp, with no whole leaves.
12 months+
Finely chopped raw, or cooked
Keep serving arugula cooked, or chop raw arugula very finely and mix it into pasta, a sandwich filling or a soft dish. Pull off any thick stems. US and UK advice differs on raw vegetables for toddlers (see the US vs. UK note below).
- Size
- Finely chopped, or small pieces about 1 cm (just under ½ inch). Never whole leaves.
- Check before serving
- Check the plate before serving: finely chopped leaf, no whole leaves and no thick stems.
18 months+
Chopped in salads, pasta and wraps
Offer arugula the way your family eats it, as long as it's chopped small: on pasta, in wraps or in a mixed salad. For raw arugula, see the US vs. UK note below. Skip salty dressings.
- Size
- Chopped, or bite-sized pieces about 1 cm (just under ½ inch).
- Check before serving
- Check the plate before serving: no whole leaves or thick stems. Make sure your child sits down to eat.
Always have your child sit upright in a high chair or at the table, and stay with them the whole time they eat. Keep to the size and texture for their stage. Every baby develops on their own timeline.
How to prepare arugula
- 1
Throw away any damaged or slimy leaves.
- 2
Rinse the leaves under running water, rubbing them gently with your fingers. Don't use soap or produce wash. Pat dry with a clean towel. Bagged arugula labeled pre-washed or ready-to-eat can be used without washing again.
- 3
Pull off any thick stems, then chop the leaves.
- 4
For babies under 1, wilt the arugula until soft, then blend or chop it finely. Don't add salt, and let it cool before serving.
How much to offer
Start with a spoonful of cooked, finely chopped arugula mixed into a food your baby already eats. Your baby decides how much to eat: stop when they turn away or close their mouth. Funny faces at the peppery taste are normal at first.
Common mistakes
Handing a baby raw leaves
The AAP lists raw vegetables among foods to avoid under 1 year and says most vegetables should be cooked until soft. For babies, wilt arugula, then blend or chop it finely.
Skipping the rinse
The CDC lists unwashed lettuce and other leafy greens as a riskier choice for children under 5. Rinse arugula under running water, unless the bag says pre-washed. Washed and then cooked is safest.
Serving a big pile of it
Arugula has a strong, peppery taste. Start with a little mixed into a mild food your baby already likes.
Adding salty dressing or cheese
Babies shouldn't have salt added to their food. Serve arugula plain, or with a little olive oil or plain yogurt once those are in your baby's diet.
Where US and UK guidance differ on arugula
United States(AAP and CDC)Your setting
Keep arugula cooked soft before 12 months: the AAP lists raw vegetables among foods to avoid under 1 year. For toddlers, the AAP advises holding back or changing raw vegetables until about 4 years, depending on the child, and the CDC says washed and then cooked vegetables are safest for children under 5. If you follow US advice, keep serving arugula cooked, or chop it very finely with the thick stems removed.
United Kingdom(NHS)Your setting
The NHS lists soft cooked vegetables as finger foods for babies. From 12 months, its snack list includes cooked or raw vegetables. It doesn't name salad leaves, so if you offer raw arugula, wash it well, pull off thick stems, chop it very finely, and stay with your child.
We cover US and UK guidance in detail. Elsewhere, check your national health service's advice too.
Questions parents ask
Can arugula be a choking hazard for babies?
Raw leaves can be hard for young babies to manage, and the AAP lists raw vegetables among foods to avoid under 1 year. For babies, cook arugula until soft, then blend or chop it finely. For toddlers, chop raw arugula finely, pull off thick stems, and never serve whole leaves. Stay with your child during meals.
Can babies be allergic to arugula?
Arugula is not a common allergen. As with any new food, offer a small amount and watch for signs of a reaction.
Is arugula healthy for babies?
100 g of raw arugula has about 160 mg of calcium, 109 µg of vitamin K and 97 µg of folate. It wilts down a lot when cooked, so a baby's portion is small. Arugula is not a major source of iron (about 1.5 mg per 100 g raw).
Can babies eat raw arugula?
Not before 12 months. The AAP lists raw vegetables among foods to avoid under 1 year and says most vegetables should be cooked until soft. From 12 months, if you offer raw arugula, chop it very finely and pull off thick stems. US and UK advice differs on raw vegetables for toddlers: see the US vs. UK note below.
Is arugula too spicy for babies?
It has a peppery taste, but it isn't hot like chili. Wilting it softens the flavor, and mixing a little into a mild food helps. Babies may need 10 or more tries to get used to a new taste.
Do I need to wash bagged arugula?
If the bag says pre-washed or ready-to-eat, the FDA says you can use it without washing again. Keep it in the fridge. Loose arugula always needs rinsing under running water.
If your baby refuses arugula
- Many babies need 10 or more tries before they accept a new food. Keep offering it alongside foods they already like.
- Try it wilted into pasta sauce, risotto or mashed potato, where the taste is milder.
- Eat some yourself at the same meal. Babies copy what they see.
- Funny faces don't mean they dislike it. They're getting used to a new taste and texture.
Never force or pressure your baby to eat. Some days they'll eat more, some days less, and that's normal.
Buying and storing arugula
- Keep arugula and bagged salad leaves in the fridge, at 40°F (4°C) or below.
- Cooked arugula and dishes made with it keep for 3 to 4 days in a covered container in the fridge. Rice dishes are the exception: cool them within 1 hour, keep them in the fridge for no more than 1 day, and reheat them only once.
- Reheat cooked dishes only once, to 165°F (74°C), until steaming hot, then let them cool before serving.
- Throw away any food left out at room temperature for more than 2 hours (1 hour if it's hotter than 90°F / 32°C).
When to talk to your doctor
Contact your pediatrician, GP or health visitor if:
- You notice mild signs of an allergic reaction after eating, such as a few hives or a little vomiting. See signs of a reaction.
- You're worried about how much your baby eats, their growth, or they refuse most solid food for weeks.
Call 911999your local emergency number (such as 112 in Europe or 000 in Australia) now if your baby has trouble breathing, wheezing, can't cough or cry, has lips, mouth, tongue or throat that suddenly swell, or becomes pale, bluish, floppy or unresponsive. Also call if hives come with repeated vomiting.
Offered arugula?
Add it to your first 100 foods.
Arugula is in your 100 foods
1 of 100 offered · See all
Add a note (likes, dislikes, any reaction)
Saved in this browser only. Think it was a reaction? See signs of an allergic reaction and when to get help.
Helpful guides
Sources
- AAP: When can babies start solid foods?
- AAP: Choking prevention for babies and children
- CDC: Safer food choices for children under 5
- FDA: 7 tips for cleaning fruits and vegetables
- FDA: Selecting and serving produce safely
- NHS: Your baby's first solid foods
- NHS: Help your baby enjoy new foods
- USDA FoodData Central: Arugula, raw
- USDA FSIS: Leftovers and food safety
- Food Standards Agency: Home food fact checker
- NHS Best Start in Life: Storing and reheating food
More first foods
Free printable: The First 100 Foods checklist
Tick off foods as your baby tries them. Print it or save it as a PDF, no sign-up needed.