Swiss chard
Rainbow stems, tender leaves. Strip, wilt and chop it into dinner.
Checked against official guidance on October 18, 2026 · How we review
Quick answer
Babies can eat swiss chard from around 6 months, once they show signs of being ready for solids. Prepare it as shown below.
How to serve swiss chard by age
6 months+
Cooked and blended into soft foods
Cut the leaves away from the stems and thick ribs, wilt them in a pan or steamer until very soft, squeeze out the water, then blend or chop very finely. Stir into mashed potato, sweet potato, lentils or beans and serve on a pre-loaded spoon.
- Size
- Cooked, then blended or very finely chopped and mixed into a mash or purée, with no whole leaves or stems left.
- Check before serving
- Lift a spoonful and look for whole leaves, long strands or bits of stem. 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 in dishes
Stir finely chopped cooked chard into risotto, rice or lentils. Pasta and scrambled egg are fine once wheat and egg have each been introduced on their own. Mixing it into other foods is easier for babies than loose leaves.
- Size
- Pieces no bigger than about 1 cm (just under ½ inch), mixed into soft foods.
- Check before serving
- Squash a piece between your thumb and finger. It should be soft, not chewy or stringy.
12 months+
Chopped cooked chard in family meals
Serve chopped cooked chard in soups, stews, pasta sauce, frittata or bean dishes. Keep removing the stems and ribs and chopping the leaves finely.
- Size
- Chopped pieces about 1 cm (just under ½ inch), mixed into dishes.
- Check before serving
- Check for whole leaves, long strands or bits of stem before serving.
18 months+
Cooked, chopped or blended in dishes
Keep serving chard cooked until tender and chopped into family dishes, or blended into sauces and soups. Leave out the firm stems, or cook them separately until very soft and chop them small.
- Size
- Chopped pieces about 1 cm (just under ½ inch), or blended into dishes.
- Check before serving
- Check for whole leaves, long strands or firm stem pieces before serving.
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 swiss chard
- 1
Rinse each leaf under running water, gently rubbing both sides.
- 2
Cut the leaves away from the stems and thick ribs. Use the leaves for your baby.
- 3
Wilt the leaves in a pan with a splash of water, or steam them, for about 3 to 5 minutes until very soft. Don't add salt.
- 4
Let it cool, squeeze out the extra water, then blend or chop very finely and stir it into a food your baby already eats.
How much to offer
Start with a teaspoon or so of cooked chard mixed into a familiar food. Your baby decides how much to eat: stop when they turn away or close their mouth. Lots of smearing and mess is normal at first.
Common mistakes
Leaving the stems and ribs in
Chard stems and thick ribs are firm and stay crunchy when the leaves wilt. Cut them out and use the leafy part for babies.
Serving whole leaves
Whole leaves, raw or wilted, are hard for babies to manage and can make them gag. Cook chard, then blend it or chop it finely.
Skipping the rinse
Leafy greens can carry dirt and germs. Rinse each leaf under running water, even if you plan to cook it.
Stopping after a few refusals
Vegetables that aren't sweet often take 10 or more tries. Offering them from the start may help prevent fussy eating later.
Questions parents ask
Can swiss chard be a choking hazard for babies?
Raw chard stems are firm and crunchy, and the CDC lists pieces of hard raw vegetables as a choking hazard for young children. Remove the stems and ribs, cook the leaves until very soft, then blend or chop them finely and mix them into soft foods. Stay with your child during meals.
Can babies be allergic to swiss chard?
Swiss chard is not a common allergen.
Is swiss chard healthy for babies?
Cooked Swiss chard has about 2.3 mg of iron per 100 g. It's the plant (nonheme) kind, and vitamin C in the same meal helps the body absorb it. Chard also provides vitamin K (about 327 µg per 100 g) and vitamin A (about 306 µg per 100 g).
Can babies eat Swiss chard?
Yes, from around 6 months, cooked until very soft and blended or finely chopped into other foods. The AAP says foods for babies should be soft or puréed, and the NHS suggests offering vegetables that aren't sweet from the start.
Is Swiss chard a good source of iron?
It has some (about 2.3 mg per 100 g cooked), but a baby's spoonful gives much less than the 11 mg a day babies 7–12 months need. Pair it with iron-rich foods such as meat, beans, lentils or iron-fortified cereal, plus a food with vitamin C.
Are nitrates in Swiss chard a worry for babies?
Not for babies starting solids. The CDC's ATSDR reports that the AAP suggests avoiding home-prepared spinach, beets, green beans, squash and carrots until a baby is at least 3 months old, and solid foods aren't recommended before around 6 months anyway.
Can I use rainbow or red chard?
Yes. All types of chard are prepared the same way: rinse, remove the stems, cook the leaves until soft, then blend or chop. The red or yellow veins in the leaves may tint the food.
If your baby refuses swiss chard
- Vegetables that aren't sweet often take 10 or more tries. Keep offering a little, alongside foods your baby already likes.
- Blend it into foods your baby already likes, such as mashed potato, lentils or pasta sauce.
- 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 swiss chard
- Keep fresh chard in the fridge, at or below 40°F (4°C).
- Cooked chard keeps 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.
- Cooked, chopped chard can be frozen in an ice cube tray for 3 to 4 months. Reheat only once, to 165°F (74°C), until steaming hot, then let it 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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Helpful guides
Sources
- CDC: Choking hazards
- AAP: When can babies start solid foods?
- NHS: Your baby's first solid foods
- NHS: Help your baby enjoy new foods
- USDA FoodData Central: Chard, swiss, cooked, boiled, drained, without salt
- NIH Office of Dietary Supplements: Iron
- CDC (ATSDR): Who is at most risk from nitrates and nitrites
- FDA: 7 tips for cleaning fruits and vegetables
- Food Standards Agency: Home food fact checker
- USDA FSIS: Leftovers and food safety
- NHS Best Start in Life: Storing and reheating food
More first foods
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