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Arugula for Babies: When and How to Introduce It

Arugula, also called rocket, is a peppery green that makes a great early flavor once you wilt it and chop it small.

When to introduce: Around 6 months
Common allergen?: No
Texture: Wilted or finely chopped
Key nutrients: Vitamin K, A, folate, calcium

When can babies eat arugula?

Arugula, known as rocket in many parts of the world, is a leafy salad green with a distinctive peppery bite. It can join your baby's meals around 6 months. That peppery taste is actually a nice early flavor to introduce, and gentle cooking mellows it while softening the leaves. Wash it well, wilt or chop it, and it is ready.

How to prepare arugula for baby-led weaning (BLW) and purées, by age

6 monthsWilt arugula in a little water or oil until soft, then chop finely and stir into purees, mash, or grains.

9 monthsFinely chop wilted arugula and mix into scrambled egg, pasta, or beans for easy self-feeding.

12 months+Offer finely chopped arugula, raw or wilted, folded into family dishes your baby is already enjoying.

Is arugula safe? Choking & prep

Wash arugula thoroughly before serving to remove any grit or residue. Wilting or cooking softens the leaves and mellows the peppery flavor, which makes it easier for a new eater to manage. Chop it finely so the leaves are not stringy in your baby's mouth. Arugula is not a common allergen, though as with any new food, introduce it on its own and watch how your baby responds. Stay nearby and supervise mealtimes.

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Nutrition

Arugula offers vitamin K, vitamin A, folate, and calcium in a low-calorie, flavorful package. Its peppery taste helps expand your baby's palate early. A little healthy fat alongside helps with absorbing its fat-soluble vitamins.

Goes well with

Sweet potato · Pasta · Ricotta

Storage & freezing

Store fresh arugula in the fridge and use within a few days; refrigerate wilted arugula in a sealed container for up to 3 days.

Frequently asked questions

When can babies eat arugula?

Around 6 months, once solids have started. Wilt or finely chop it first so the peppery leaves are soft and easy to manage.

Is arugula the same as rocket?

Yes. Arugula and rocket are two names for the same peppery salad green, depending on where you are in the world.

Will the peppery taste be too strong for my baby?

It can be bold raw, but wilting or cooking mellows it. That peppery flavor is a good one to introduce early while your baby is open to new tastes.

Can I serve arugula raw?

Once your baby handles textures well, finely chopped raw arugula is fine. Wilting is gentler and easier for younger eaters.

Sources

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How we write these: from widely published pediatric guidance (AAP, NIAID 2017 guidelines, the LEAP study), with sources cited on every page. Pending review by a pediatric professional.

This is general information, not medical advice, and has not been individually reviewed for your baby. Always talk to your pediatrician about your baby's diet, introducing allergens, and any reaction. In an emergency, contact emergency services.

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