Hearts of palm
Tender, mild and a little like artichoke. Rinse off the brine and cut it lengthwise.
Checked against official guidance on October 18, 2026 · How we review
Quick answer
Babies can eat hearts of palm from around 6 months, once they show signs of being ready for solids. Prepare it as shown below.
How to serve hearts of palm by age
6 months+
Soft strips cut lengthwise, now and then
Rinse canned or jarred hearts of palm well under running water. Cut each stalk lengthwise into halves or quarters to make finger-sized strips, never round slices. Or mash a piece into potato or another food your baby already eats. They're packed in salty brine, so our suggestion is a strip or two now and then, not an everyday vegetable before 12 months.
- Size
- Strips about the size of an adult finger, roughly 6–8 cm long and 2 cm wide (2½–3 × ¾ in), cut lengthwise from the stalk, or mashed.
- Check before serving
- Squash a strip between your thumb and finger. It should flatten easily. If it's firm or stringy, simmer it in fresh water until soft, or peel off the tougher outer layer.
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+
Small soft pieces
Cut rinsed hearts of palm lengthwise into strips first, then chop into small pieces, so there are no round discs. Stir them into rice, pasta, scrambled egg (once egg has been introduced on its own) or mashed vegetables.
- Size
- Pieces no bigger than about 1 cm (just under ½ inch).
- Check before serving
- Each piece should squash flat between your thumb and finger.
12 months+
Small pieces or in family dishes
Serve rinsed, chopped hearts of palm in family meals: grain bowls, pasta, soft salads or stews. Cut them lengthwise before chopping, and skip the round slices often used in salads. Keep them a small part of the meal because of the brine.
- Size
- Small soft pieces about 1 cm (just under ½ inch).
- Check before serving
- Still do the squash test, and check the plate for whole round slices.
18 months+
Bite-sized pieces or in family meals
Keep cutting hearts of palm lengthwise and then into small pieces, and keep rinsing them. Choose plain hearts of palm rather than marinated ones, and keep whole stalks and thick round slices for older children.
- Size
- Bite-sized pieces about 1 cm (just under ½ inch), or chopped into dishes.
- Check before serving
- Still do the squash test, especially with the outer layer, which can be firmer.
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 hearts of palm
- 1
Open the can or jar, drain the hearts of palm and rinse them under running water. The FDA says rinsing canned foods removes some of the sodium.
- 2
Check the texture: if a piece is firm or stringy, peel off the outer layer or simmer it in fresh water until soft. Don't add salt.
- 3
Cut each stalk lengthwise into finger-sized strips (6 months), or into strips and then small pieces (9 months+). Never cut round slices for young children.
- 4
Do the squash test before serving.
How much to offer
Start with a strip or two. Canned hearts of palm have about 426 mg of sodium per 100 g (about 1.1 g of salt), so two finger strips (about 30 g) have about 130 mg of sodium (about 0.3 g of salt) before rinsing (our maths from FoodData Central). Babies under 1 should have less than 1 g of salt a day, so keep hearts of palm an occasional food. Your baby decides how much to eat: stop when they turn away or close their mouth.
Common mistakes
Skipping the rinse
Hearts of palm come in salty brine. The NHS says babies shouldn't eat salty foods, as it isn't good for their kidneys, and the FDA says rinsing canned foods removes some of the sodium. Drain and rinse them every time.
Cutting round slices
Hearts of palm are round stalks, and the NHS says to avoid round shapes for young children. Cut them lengthwise into strips first, then into small pieces.
Making them an everyday vegetable
Even rinsed, they add salt. Offer them now and then, and choose ones packed in water or lower in sodium if you can: the NHS suggests tinned vegetables in water instead of brine.
Stopping after a few refusals
Many babies need 10 or more tries before they accept a new food. Keep offering it alongside foods they already like.
Questions parents ask
Can hearts of palm be a choking hazard for babies?
Canned hearts of palm are usually soft, but they come as round stalks, and some pieces can be firm or stringy on the outside. The NHS says to avoid round shapes and firm foods, and the CDC lists pieces of hard raw vegetables as a choking hazard. Cut them lengthwise into strips, peel or cook any firm pieces until soft, and check with the squash test. Stay with your child during meals.
Can babies be allergic to hearts of palm?
Hearts of palm are not a common allergen.
Is hearts of palm healthy for babies?
Canned hearts of palm have about 426 mg of sodium per 100 g (about 1.1 g of salt), which is under the NHS high-salt line of 1.5 g per 100 g but well above its low line of 0.3 g. They also have about 3 mg of iron per 100 g, but babies eat only a little because of the salt, so they aren't a main iron food.
Can babies eat hearts of palm?
Yes, from around 6 months, now and then. Rinse off the brine, cut the stalks lengthwise into soft finger-sized strips, and check they squash easily. Keep portions small because of the salt.
Are hearts of palm salty?
Canned ones are. FoodData Central lists about 426 mg of sodium per 100 g (about 1.1 g of salt), and brands vary, so compare labels. Rinsing removes some of the sodium (FDA). Babies under 1 should have less than 1 g of salt a day, and children aged 1 to 3 no more than 2 g (NHS).
Do hearts of palm need cooking?
Canned hearts of palm are ready to eat. Rinse them, then check the texture: if a piece feels firm or stringy, peel off the outer layer or simmer it in fresh water until it squashes easily.
Can babies eat hearts of palm pasta?
Check the sodium on the label first, and compare it with the NHS low-salt line of 0.3 g of salt per 100 g. Rinse it, cut the strands short, and make sure they're soft.
If your baby refuses hearts of palm
- Many babies need 10 or more tries before they accept a new food. Keep offering it alongside foods they already like.
- Try it mashed into potato, or chopped into pasta or rice.
- 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 hearts of palm
- Once a can or jar is opened, move any unused hearts of palm into a covered container in the fridge, and follow the label for how long they keep.
- Dishes made with hearts of palm keep for 3 to 4 days in a covered container in the fridge. Freezer times depend on the dish, so follow the food page or recipe for what you cooked. 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.
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