Watercress for Babies

Complete guide on how to prepare and serve watercress to your baby, by age.

High in Vitamin CIron-RichImmune-SupportiveFiber-RichHydratingLow-CalorieEasy to Digest

Safety Information

Allergen Risk

Very Low (1/5)

Choking Hazard

Low (2/5)

6–9 Months 9–18 Months 18+ Months

How to Serve Watercress to a 6–9 Months Old

How to Cut

For babies 6-9 months, finely chop watercress leaves or, preferably, cook and blend into a smooth puree to reduce any choking risk from the fibrous stems. You can also steam or sauté the watercress until very soft before mashing thoroughly. Remove thick stems, as these can be stringy and harder to gum. Offer watercress blended into purees, soups, or even combined with other smooth vegetables for extra nutrition. Always serve as part of a balanced meal, and monitor for any difficulty with texture.

Serving Instructions

Offer 1–2 tablespoons (15–30 ml or 0.5–1 fl oz) of watercress puree alongside iron-rich foods like lentils, beef, or eggs, and a vitamin C source to support iron absorption. Watercress works best blended into vegetable purees or soups at this stage, served as part of a meal with healthy fats (like avocado or olive oil) for optimal nutrition.

How to Serve Watercress to a 9–18 Months Old

How to Cut

For 9-18 months, watercress can be offered as finely chopped leaves mixed into soft foods like scrambled eggs, mashed potatoes, or soft-cooked grains. Continue to remove thicker stems and chop leaves well to prevent any stringy bits from causing discomfort or a minor choking risk. Steaming the watercress until very tender makes it easier to chew and swallow. At this stage, experimentation with finger foods is common, but always avoid large clumps and serve watercress as part of a mixed dish or well-softened alone.

Serving Instructions

Serve 2–3 tablespoons (30–45 ml or 1–1.5 fl oz) of soft, finely chopped or steamed watercress as part of a meal with protein (fish, beans, tofu), grains, and a healthy fat. Mix into mashed potatoes, eggs, or pasta to encourage self-feeding. Watercress can be a flavorful and nutritious addition, stimulating baby’s palate and delivering key nutrients.

How to Serve Watercress to a 18+ Months Old

How to Cut

From 18 months onward, watercress can be offered raw if leaves are tender, but always chopped into small, manageable pieces to limit choking risk. Continue to remove thick and fibrous stems. Watercress can be added to salads, sandwiches, or wraps, or served on its own as finger food. If your child is still struggling with raw greens, continue to steam or sauté watercress before serving. Monitor closely when offering raw greens, as some toddlers may still find the texture tricky.

Serving Instructions

Serve 2–4 tablespoons (30–60 ml or 1–2 fl oz) of watercress in salads, sandwiches, wraps, or as finger food, with other nutrients like protein and healthy grains. If trying raw, ensure watercress is clean and tender. Offer as a colorful addition to a meal to encourage interest in vegetables. Continue combining with healthy fats and iron-rich foods for nutritional balance.