From the YummyYucky team, founded by Nancy Nash
Can Babies Eat Hearts of Palm? Watch the Salt
Hearts of palm are soft, mild, and easy to gum. The only real catch: they come canned and salty, so rinse them like you mean it.
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- When to introduce
- Around 9 months, once baby is comfortable picking up soft small pieces
- Common allergen?
- Not a common allergen
- Texture
- Very soft rings, easy to gum; slice into small pieces
- Key nutrients
- Fiber and potassium
Yes, babies can eat hearts of palm, usually from around 9 months once they are handling soft finger foods. Hearts of palm are the tender inner core of certain palm trees, and they show up canned or jarred, pale and cylindrical, with a soft bite and a mild, slightly tangy flavor a lot like artichoke. The texture is genuinely baby-friendly: soft enough to squish between your fingers and easy to gum. The one thing to stay on top of is salt, because the canning and jarring liquid is often briny. A good rinse and a knife take care of the rest.
Why it matters: Soft canned vegetables that sit in brine carry added sodium, so rinsing them well before serving lowers the salt a baby gets.
Prep School: how to prepare hearts of palm for baby-led weaning (BLW) and purées
🍴 Baby-led weaning
🥄 Purées
Is hearts of palm safe? Choking & prep
Hearts of palm are naturally very soft, so they are easy for babies to manage once they are gumming and picking up small pieces, and they are not a common allergen. The main thing to manage is sodium. The NHS advises against adding salt to a baby's food in the first year, and canned or jarred hearts of palm sit in a salty brine, so draining and rinsing them well before serving is the simple fix.1 Rinsing canned vegetables under running water meaningfully lowers how much sodium ends up on the plate. Slice the rings into small pieces rather than serving a whole ring, which keeps the shape easy to chew and swallow. As with any new food, watch baby while they eat and stay within arm's reach. If your baby was premature or has feeding or medical concerns, check timing with your pediatrician.
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Nutrition
Hearts of palm bring fiber, which supports healthy digestion and keeps things moving, plus potassium, a mineral that helps with fluid balance. They are naturally low in calories and mild in flavor, which makes them an easy way to add a little variety and a new texture to your baby's plate without much fuss.
Goes well with
Mashed avocado · Soft-cooked white beans · Scrambled egg · Cooked quinoa or couscous · Shredded chicken · Roasted sweet potato
Storage & freezing
Once opened, keep leftover hearts of palm in a covered container in the fridge, submerged in fresh water rather than the original brine, and use them within about three to four days. Rinse again right before serving. Unopened cans and jars keep in the pantry until their printed date.
More vegetables to explore
Related reading
- Best first vegetables for babies →
- How to cut food to prevent choking →
- Signs your baby is ready for solids →
- Baby-led weaning vs. purées →
Common questions
When can babies eat hearts of palm?
Around 9 months is a good window, once your baby is comfortable picking up and gumming soft finger foods. They are soft enough to introduce earlier in texture terms, but the salty canning liquid means rinsing well matters at any age under 12 months.
Are hearts of palm a choking hazard for babies?
They are very soft and easy to gum, which is in their favor. To keep the shape safe, slice the rings into small pieces instead of handing over a whole ring, and always supervise your baby while they eat.
Why do I need to rinse canned hearts of palm?
Canned and jarred hearts of palm sit in a salty brine, and babies under 12 months should not have added salt. Draining and rinsing them well under running water washes off a good amount of that sodium before serving.
Are hearts of palm a common allergen?
No, hearts of palm are not a common allergen. As with any new food, offer it on its own for the first try or two so you can watch how your baby reacts, then mix it into meals freely.
Can I buy fresh hearts of palm instead of canned?
Fresh hearts of palm exist but are hard to find in most stores. Canned or jarred is what you will usually see, and that is fine for babies as long as you rinse well to cut the salt.
How should I cut hearts of palm for my baby?
After rinsing, slice the soft rings into small pieces your baby can pick up and gum. Around 9 months many babies grab pieces with a raking grasp, and by 10 to 12 months smaller chopped bits suit the pincer grasp.
Do hearts of palm need to be cooked for babies?
No, canned and jarred hearts of palm are already cooked and ready to eat. Just drain, rinse, and slice. You can warm them gently or stir them into a warm dish if you prefer.
What do hearts of palm taste like?
Mild and slightly tangy, often compared to artichoke, with a soft, tender bite. The gentle flavor makes them easy to pair with things your baby already likes, like avocado, beans, or egg.
Can hearts of palm help with constipation?
Hearts of palm provide fiber, which supports digestion and can help keep stools moving. They are one of many fiber foods to rotate in, alongside plenty of fluids and other fruits and vegetables.
Sources
Further reading
- American Academy of Pediatrics (HealthyChildren.org): Starting Solid Foods
- CDC: Foods and Drinks to Encourage and Limit
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Start tracking for freeLast updated September 2026. Next review December 2026. How we write these: built from current published guidance from the AAP, CDC, FDA/EPA, NIAID, WHO, and other pediatric and public-health authorities, with sources cited on the page. See our editorial and medical policy for how we research, source, and update these, and how we double-check the food advice.
This is general information, not medical advice, and is not individualized 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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