Veggies Food Library
When can babies have beet greens?
Can babies have beet greens?
Babies can have beet greens from about 6 months when they are cooked until soft and finely chopped or blended. Beet greens are the leafy tops of beets, similar to chard, and cook down into a tender green that mixes well into other foods. Like spinach, they are naturally high in nitrates, so offer them as part of a varied diet rather than every day.
How to serve beet greens by age
Shapes and textures change as your baby’s grasp and chewing grow.
6 months
Wash beet greens well, remove the tough lower stems, then steam them until very soft. Blend them into a smooth puree with potato, lentils or rice so no stringy leaves are left, and offer it on a spoon.
7–8 months
Chop very soft cooked beet greens finely and stir them into mashed potato, lentils, rice or soft scrambled egg for a lumpier texture. Mixing them into moist foods keeps the leaves from sticking to the roof of the mouth.
9–12 months
Offer finely chopped cooked beet greens mixed into omelets, pasta, risotto or patties. Thin, tender stems can be cooked until soft and cut into small pieces.
12 months +
Toddlers can have sauteed beet greens with olive oil and garlic, or chopped into soups, quesadillas and frittatas. Cut leaves into bite-sized pieces so they do not stretch across the mouth.
Why it’s good
Beet greens give babies vitamin K, vitamin A, vitamin C, folate, potassium, magnesium and some plant iron and calcium. Serving them with a food rich in vitamin C, like tomato or citrus, can help absorb a bit more of the iron. Their oxalates bind some of the calcium, so they are not a main calcium source.
Safety notes
- Always cook beet greens for babies. Raw leaves are fibrous and can stick to the roof of the mouth.
- Beet greens, like spinach, are naturally high in nitrates. After 6 months they are fine as part of a varied diet, but rotate them with other vegetables, and store cooked greens in the fridge and use them within a day.
- Wash beet greens thoroughly in several changes of water, since grit and soil hide in the leaves and stems.
- Beet greens contain oxalates. If your child has a history of kidney stones or kidney problems, ask your pediatrician first.
- Beet greens and stems can tint poop and pee pink or red. This is harmless, but call your doctor if you are unsure whether it is blood.
A low-allergy food, still worth watching
Beet greens are not a common allergen, and reactions are rare. As with any new vegetable, start with a small amount and watch for hives, swelling or vomiting.
Beet greens for babies: questions parents ask
Quick answers about beet greens for babies and toddlers.
When can babies have beet greens?
Babies can have beet greens from about 6 months, as soon as they are ready for solids, when the greens are cooked until soft and chopped or pureed. Serve them as one of many vegetables rather than every day because of their natural nitrates.
Can babies have beet greens?
Yes, babies can eat beet greens when they are cooked well and chopped finely or blended. Beet greens are tender, mild and packed with vitamins, much like chard or spinach.
Are beet greens a choking hazard for babies?
Beet greens are a low choking hazard when cooked, but whole leaves can stick to the roof of the mouth and cause gagging. Chop cooked beet greens finely or mix them into moist foods, and always supervise meals.
Are beet greens a common allergen?
No, beet greens are not a common allergen. Allergic reactions to beet greens are rare, but watch for any signs the first few times you serve them.
How do I serve beet greens to a 6 month old?
To serve beet greens to a 6 month old, wash the leaves, remove the thick stems and steam them until very soft. Blend the beet greens smooth with mashed potato, lentils or rice and offer the puree on a spoon. Finely chopped greens mixed into soft foods can follow at 7–8 months.
Are beet greens high in nitrates?
Beet greens are naturally high in nitrates, like spinach and other leafy greens. Nitrates are mainly a concern for babies under 3 months, so from 6 months beet greens are fine in normal amounts as part of a varied diet.
Can beet greens turn baby poop red?
Beet greens, and especially their red stems, can turn baby poop and pee pink or red. This is harmless, but call your pediatrician if you are not sure whether the color is from food or blood.
Are beet greens a good source of iron for babies?
Beet greens contain some plant iron, but less than meat, beans or iron-fortified cereal, and it is harder for the body to absorb. Pair beet greens with vitamin C rich foods and offer other iron-rich foods every day.
Can I use beet greens instead of spinach for my baby?
Yes, beet greens can replace spinach or chard in most baby recipes. Beet greens cook in a few minutes and have a mild, slightly earthy taste that blends well into eggs, pasta and lentils.
The takeaway
- Babies can have beet greens from about 6 months when they are cooked until soft and finely chopped or blended.
- Wash beet greens well, remove the tough lower stems, then steam them until very soft.
- Choking risk is low. Not a Top 9 allergen, but offer a small amount first and watch for any reaction.
Read next
Sources
This guide follows current advice from these organizations.
- Starting Solid Foods American Academy of Pediatrics (HealthyChildren.org)
- When, What, and How to Introduce Solid Foods Centers for Disease Control and Prevention
- Choking Hazards Centers for Disease Control and Prevention
- Infant Methemoglobinemia: The Role of Dietary Nitrate in Food and Water Greer FR, Shannon M; American Academy of Pediatrics. Pediatrics. 2005;116(3):784-786
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Updated November 2026. Reviewed by our dietitians. Based on AAP, CDC and NIAID guidance. Written for healthy, full-term babies; not a substitute for your pediatrician. If your baby was born early, has a medical condition, feeding difficulties or a known allergy, check with them first (medical disclaimer). Always stay with your baby while they eat.