Watercress
Small, peppery leaves. Wilt into soup for babies, chop fine for toddlers.
Checked against official guidance on October 18, 2026 · How we review
Quick answer
Babies can eat watercress from around 6 months, once they show signs of being ready for solids. Prepare it as shown below.
How to serve watercress by age
6 months+
Cooked soft, then blended or very finely chopped
Pick the leaves and tender sprigs off the thick stems. Wilt them in a pan with a splash of water, or simmer them in a soup, until soft. Blend or chop very finely and stir 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 sprigs left.
- Check before serving
- Lift a spoonful and look for whole sprigs 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, cooked, in dishes
Keep wilting watercress until soft, then chop it finely and mix it into soup, pasta, risotto or scrambled egg (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 stringy stem.
12 months+
Finely chopped raw, or cooked
Keep serving watercress cooked, or chop raw leaves very finely and mix them into egg sandwich filling, pasta or a soft dish. Use shop-bought watercress only, never wild-picked, and use the leaves and thin stems only. 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 sprigs.
- Check before serving
- Check the plate before serving: finely chopped leaf, no whole sprigs and no thick stems.
18 months+
Chopped in soups, salads and sandwiches
Offer watercress the way your family eats it, as long as it's chopped small: in soup, sandwiches or a mixed salad. Use shop-bought watercress only, and keep removing thick stems. For raw watercress, 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 sprigs 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 watercress
- 1
Use watercress bought from a shop. Never use wild watercress picked from streams, ponds or wet fields: the CDC says most people who catch liver fluke (Fasciola) get it from eating raw watercress or other freshwater plants. Throw away any yellow, damaged or slimy leaves.
- 2
Rinse the watercress under running water, rubbing it gently with your fingers. Don't use soap or produce wash. Pat dry with a clean towel. Bagged watercress labeled pre-washed or ready-to-eat can be used without washing again.
- 3
Pick the leaves and tender sprigs off the thick stems, then chop them.
- 4
For babies under 1, wilt or simmer the watercress 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 watercress 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 sprigs
The AAP lists raw vegetables among foods to avoid under 1 year and says most vegetables should be cooked until soft. For babies, wilt watercress, then blend or chop it finely.
Leaving thick stems in
The thicker stems are stringy. Pick off the leaves and tender sprigs and throw the thick stems away.
Skipping the rinse
The CDC lists unwashed lettuce and other leafy greens as a riskier choice for children under 5. Rinse watercress under running water, unless the bag says pre-washed. Washed and then cooked is safest.
Adding salty dressing
Babies shouldn't have salt added to their food. Serve watercress 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 watercress
United States(AAP and CDC)Your setting
Keep watercress 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 watercress 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 watercress, wash it well, remove 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 watercress be a choking hazard for babies?
Raw sprigs can be hard for young babies to manage, and the AAP lists raw vegetables among foods to avoid under 1 year. For babies, cook watercress until soft, then blend or chop it finely. For toddlers, chop raw watercress finely, remove thick stems, and never serve whole sprigs. Stay with your child during meals.
Can babies be allergic to watercress?
Watercress is not a common allergen. As with any new food, offer a small amount and watch for signs of a reaction.
Are watercress healthy for babies?
100 g of raw watercress has about 43 mg of vitamin C and 250 µg of vitamin K. Babies 7–12 months need 50 mg of vitamin C a day, and children 1–3 years need 15 mg. Cooking reduces vitamin C, and watercress is not a meaningful source of iron (about 0.2 mg per 100 g).
Can babies eat raw watercress?
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 watercress, chop it very finely and remove the thick stems. US and UK advice differs on raw vegetables for toddlers: see the US vs. UK note below.
Is watercress too spicy for babies?
It has a peppery taste, but it isn't hot like chili. Cooking softens the flavor, and mixing a little into soup or mashed potato helps. Babies may need 10 or more tries to get used to a new taste.
Do I need to wash bagged watercress?
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. Bunches of watercress always need rinsing under running water.
Can I pick wild watercress?
No. Use watercress sold as food. The CDC says that in most cases people catch a liver fluke infection (Fasciola) by eating raw watercress or other freshwater plants contaminated by the parasite's larvae. Watercress picked from a stream, pond or wet field can carry it.
If your baby refuses watercress
- Many babies need 10 or more tries before they accept a new food. Keep offering it alongside foods they already like.
- Try it blended into a potato soup or mashed potato, where the taste is mild.
- 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 watercress
- Keep watercress in the fridge, at 40°F (4°C) or below.
- Cooked watercress 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.
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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
- CDC: About liver flukes
- 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: Watercress, raw
- NIH Office of Dietary Supplements: Vitamin C
- 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
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