Top 15 First Solid Foods

for Babies
When selecting solid food for your baby, focus on densely nutritious foods that are
easy for babies to self-feed. Though babies receive many nutrients from breast milk or
formula, babies and toddlers need a few, additional key nutrients for optimal growth,
including iron, zinc, calcium, omega-3 fatty acids, and vitamin D. Fortunately, many
foods provide these nutrients in spades and are easy for your baby to self-feed.

The foods on this list have all received a 5-star nutrition rating in our free First Foods℠
database. That 5-star rating doesn’t come easy: for a food to meet the 5-star nutrition
rating it must provide particular crucial nutrients that babies need, as well as nutrients
that are often low in infant and toddler diets.

We want to note that highlighting these 15 foods is not to indicate that these foods
are the only foods you should serve your baby or that these foods are in some way
superior to all other nutrient-dense foods. Variety in your baby’s diet is important.
While these foods boast a nutrient profile that can fuel baby’s rapid growth, they
should be eaten in combination with a variety of whole foods and breast milk or
ormula. So, read up and take comfort in knowing that including these foods regularly
in your child’s diet will help you offer balanced, nutritious meals.

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 Top 15 First Solid Foods for Babies

Amaranth Seed Avocado Bison

Broccoli Chicken Liver Eggs

Green Peas Hemp Seeds Kidney Beans

Lentils Pumpkin & Salmon

Pumpkin Seed Butter

Sardines Sunflower Seeds & Yogurt

Sunflower Seed Butter
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 Amaranth Seed
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Psuedo Grain No No

Amaranth seed is a protein powerhouse packed with vitamin B6, folate,

iron, magnesium, selenium, zinc, and fiber. Amaranth is also a fantastic
alternative to rice, which pales in comparison from a nutritional standpoint.

Serve cooked amaranth seed in place of rice in a salad, porridge, soup, or side dish, or as a base for
casserole and cereal. Because the seeds are so small, amaranth also can be lightly toasted and sprinkled
atop foods for a lovely crunch. Be sure to start by rinsing amaranth seed in a fine sieve to remove any dirt
and debris. Then, add to a pot with water (~2.5 cups of water per 1 cup amaranth), bring to a boil, then
simmer for about 20 minutes. To make a thinner consistency for baby, add breast milk or formula.

Tip: If you have the time, soak amaranth for 4 to 8 hours. Time in the water helps make the seeds more
digestible, increases nutrient absorption, and decreases cooking time.

Avocado
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Fruit No No

Is there an easier-to-serve healthy food than an avocado? No refrigeration

needed, minimal preparation, and high in essential nutrients that your baby
needs to grow. In addition to a wholesome serving of cell-protective fats
for brain development, avocadoes are high in fiber, vitamin B6, folate, vitamin E, and a special grouping of
carotenoids—lutein and zeaxanthin—shown to be especially supportive of vision and eye health. Avocado
is a delectable and nutritious snack that is especially helpful in moving along your baby’s bowels thanks
to its fiber content.

Sliced avocado can be challenging as a finger food because it’s so darn slippery. Add grip by rolling
slices in almond flour, shredded dried coconut, or finely-ground nuts or seeds (hemp hearts work nicely).
If that’s too much work, just put some mashed avocado on a pre-loaded spoon for your baby.

Tip: If you need a rock-hard avocado to soften quickly, place it in a brown paper bag with a banana to
speed up the process.

Bison
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Meat No Yes

Starting around 6 months old, babies regularly need lots of iron and zinc.
Bison checks all these boxes and more. Also rich in choline, vitamins B6 and
B12, and most minerals, bison meat is fantastically easy to prepare, making
it an ideal first food. With more iron than ground beef, bison offers a distinct advantage. Generally, bison
are raised in pastures, unlike most cattle, which spend their lives eating corn and other grains in feedlots.
Meat from animals that consume a natural diet of grasses and wild plants growing in a pasture offers
more healthy fats (including omega-3 fatty acids) and nutrients like vitamin E, flavonoids, and carotenoids.1
1
Pighin, D., Pazos, A., Chamorro, V., Paschetta, F., Cunzolo, S. et al. (2016). A Contribution of Beef to Human Health: A Review of the Role of the Animal Production Systems.
The Scientific World Journal. doi: 10.1155/2016/8681491. Retrieved May 3, 2020 from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4771914/

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Grass-fed meat also contains fewer antibiotics, growth hormones, and pesticides than meat from animals
raised on commodity crops in feedlots.2 Bison can be pricey in some parts of the world, yet a little can go
a long way. Extend the meat by adding nutritious fillers, such as lentils, to make lentil-bison burgers.

To prepare bison for your baby, start with either ground meat or whole bison chops. Avoid cubes or
chunks, which impose more of a choking hazard. Bison burgers are easy for your baby to pick up and
munch on. You can also crumble cooked ground bison on top of baked potatoes, squash, or grains, and
encourage your baby to scoop up these foods with their hands.

Tip: Uncooked bison patties freeze well. If you make bison burgers, set aside some patties, separate
with parchment paper, and store in an airtight container in your freezer for a future meal.

Broccoli
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Vegetable No No

Broccoli is a fantastic food for babies starting solids, but not for the
reasons you might think. Of course, it’s a nutritious vegetable that many
parents want their kids to love. Rich in fiber, vitamins A, C, K, and folate,
it’s a nutrient powerhouse. Plus, it has choline to support your baby’s growing brain. Bonus: broccoli
encourages kids to touch and play. All those tiny buds on the floret fascinate babies, and they will
spend a good amount of time inspecting, touching, and tasting—a terrific food for sensory and fine
motor skill development.

To prepare broccoli, cut it into large florets (for new eaters with clumsy hands, bigger florets are better)
and steam until soft enough to mash between your fingers. Make sure the stalk, if you’ve included it,
is just as soft, too. Alternatively, just cut off the stalks. After cooling the steamed broccoli, add a bit of
olive oil for extra healthy fats.

Tip: Dressing broccoli with a squeeze of lemon juice mixed into the olive oil will add zip and flavor and
boost absorption of iron naturally present in broccoli.

Chicken Liver
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Meat No No

Are you cringing? Stay with us. Chicken liver is an amazing food for babies
who are 6 months and older. Besides providing a complete protein source,
it’s exceptionally high in vitamin A (essential for immunity and eye health)
and extraordinarily rich in all B-vitamins (for energy), choline (for brain health), iron (for growth and
development), zinc (for immunity and cell function). Just limit your little liver-lover to one serving per
week (1-2 tablespoons) as chicken liver’s high vitamin A concentration is toxic when consumed in excess.

Other meats can be challenging for babies to chew and swallow, yet chicken liver practically melts in the
mouth when cooked correctly. Only have beef liver? Be careful: Beef liver has even more Vitamin A than
chicken liver and can be a lot tougher to chew.

2
Cross, K. (2011). The grass-fed vs. grain-fed beef debate. CNN. Atlanta, GA: http://www.cnn.com/2011/HEALTH/03/29/grass.grain.beef.cookinglight/index.html

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While smelly, liver is easy to prepare. Simply toss the liver in a pan with some butter or olive oil and
cook on medium heat (covered) for a few minutes. Add some shallots and rosemary to offset the smell if
desired. After 3-4 minutes, flip the livers and cook on the other side for a few minutes more. While meats
must be cooked well-done for babies, try not to overcook liver either. Once cooked, you may serve it as
thin slices or blended and creamed with breast milk, formula, or cream to make a faux pâté. You can serve
the pâté on its own, treat it like a spread on vegetables or toast, whisk into your egg omelet or soft,
low-sodium cheese (like mascarpone), or mash into baked sweet potatoes. Alternatively, chop and add
liver to other prepared meats, such as ground bison or lamb.

Tip: Fresh liver freezes well, so just portion out what you need and freeze the rest for a future recipe.

Eggs
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Protein Yes No

Eggs are indeed a perfect food for babies. They are soft, packed with nutrients
(protein, omega-3 fatty acids, B-vitamins, selenium, choline, and more), and
they are tasty. Fun fact: Eggs contain almost every nutrient there is, except
vitamin C. If your budget allows, look for pasture-raised eggs, which contain higher levels of most nutrients,
including up to 3 to 4 times more vitamin D than conventionally raised eggs.3

Importantly, eggs—particularly egg whites—are among the most common food allergens in babies.4
While some pediatricians advise waiting until your baby is 12 months old to introduce eggs, this has
become outdated advice. There is strong evidence that suggests introducing common allergens, including
eggs, before a child’s first birthday can actually decrease the likelihood of your child developing those
allergies.5 To date, there is no data to support delaying egg introduction, thus our opinion is that it is
best to introduce eggs as early as 6 months. In their new census guidelines, the American Academy of
Allergy, Asthma, and Immunology, The American College of Allergy, Asthma, and Immunology, and the
Canadian Society for Allergy and Clinical Immunology all support early introduction of cooked egg within
your infant’s first year of life.6

To prepare eggs as a first finger food, start with an egg-only omelet (whites and yolks) cut into rectangular
strips. This shape is great for self-feeding and much easier for babies to pick up than scrambled eggs.
To make the omelet, crack two eggs into a bowl and whisk them well. Pour the mix into an oiled skillet
that’s been preheated over medium heat. Let the eggs cook undisturbed until the omelet edges start to
solidify, fold the omelet in half, and cook for a minute or two more. Transfer the omelet to a plate and let
it cool, then cut into strips about the width of two adult fingers. Once your baby is 9-12 months old and/
or has a developed pincer grasp, cut the omelet into small, bite-size pieces.

Tip: To tell if an egg is still fresh, gently lower an egg into a pitcher of water. If it sinks, it’s fresh.
If it floats, it’s old and should be discarded.

3
Kühn, J., Schutkowski, A., Kluge, H., Hirche, F., & Stangl, G. I. (2014). Free-range farming: a natural alternative to produce vitamin D-enriched eggs. Nutrition
(Burbank, Los Angeles County, Calif.), 30(4), 481–484. https://doi.org/10.1016/j.nut.2013.10.002
4
Egg. (2020, November 21). Food Allergy Research & Education. https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens/egg
5
Koplin, J. J., Osborne, N. J., Wake, M., Martin, P. E., Gurrin, L. C., Robinson, M. N., Tey, D., Slaa, M., Thiele, L., & Miles, L. (2010). Can early introduction of egg prevent egg allergy
in infants? A population-based study. Journal of Allergy and Clinical Immunology, 126(4), 807–813. https://doi.org/10.1016/j.jaci.2010.07.028
6
Fleischer, D. M., Chan, E. S., Venter, C., Spergel, J. M., Abrams, E. M., Stukus, D., Groetch, M., Shaker, M., & Greenhawt, M. (2020). A Consensus Approach to the Primary
Prevention of Food Allergy Through Nutrition: Guidance from the American Academy of Allergy, Asthma, and Immunology; American College of Allergy, Asthma, and Immunology;
and the Canadian Society for Allergy and Clinical Immunology. The Journal of Allergy and Clinical Immunology: In Practice, na. https://doi.org/10.1016/j.jaip.2020.11.002

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 Green Peas
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Legume No Yes

Freshly cooked green peas are not only a culinary marvel, but a delight to
eat, easy-to-prepare, and dense in nutrients. Green peas are particularly
rich in protein, fiber, zinc, vitamin B6, and folate. Plus, they offer some iron,
choline, and a lesser-known pair of carotenoids called lutein and zeaxanthin, which are fantastic for
promoting eye health.

For the youngest eaters, serve peas as a puree or mash, and employ other vegetables, like cucumbers, to
dip. As baby develops a pincer grasp (where the thumb and pointer finger meet), try offering peas in their
whole form, removed from the pods. Just be careful, as their perfectly spherical shape can be a choking
hazard for young babies. If you think your baby will try to swallow them whole, play it safe and lightly
flatten the peas with a fork.

Peas are easy to prepare. They cook quickly (and are therefore prone to overcooking), making them a
great weeknight meal addition. Lastly, they are beyond versatile; you can serve them on their own or even
add them to meat stews, rice pilafs, or bean dips for a vibrantly green snack!

Tip: Frozen peas are not only cheaper than fresh peas but can also be more nutritious, as they are
picked at the peak of ripeness, and a lot less work to prepare because they come pre-shelled. Just
cook them before serving.

Hemp Seeds
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Seed No No

While unjustly controversial and not often thought of as a food for babies,
hemp seeds are a nutritional powerhouse. They provide significant amounts
of protein, omega-3 fatty acids, fiber, vitamin A, vitamins B3 and B6, folate,
iron, selenium, and zinc. Together, these nutrients help promote healthy blood, growth, brain development,
and so much more. On top of its impressive nutritional profile, hemp seeds may promote bowel regularity
and help relieve constipation—a win-win in our cookbook.

Hulled hemp seeds (also known as hemp hearts) are particularly useful for helping your baby grip slippery
foods. Roll a slice of avocado or mango in hemp hearts and offer it to your baby to empower self-feeding
of these typically tricky-to-handle foods (while simultaneously boosting brain development with omega-3
fatty acids). Don’t stop there! Hemp hearts can also be added to warms cereals, yogurt, smoothies, baked
goods, mashed root vegetables, and so much more.

Tip: To maximize freshness, store hemp seeds in the refrigerator.

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 Kidney Beans
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Legume No No

Kidney beans are a great food to introduce to your baby because they’re
packed with plant protein, vitamin B6, folate, choline, iron, and zinc—
nutrients babies need daily. Kidney beans are also particularly high in fiber,
supporting digestive health by feeding beneficial bacteria in the intestines and promoting bowel regularity.

To prepare kidney beans for your baby, start by cooking dried beans from scratch or, if time is tight, buy the
no- or low-sodium BPA-free canned versions and rinse the beans in water a few times to remove as much of
the brine as possible. Once you’ve rinsed the beans, try blending cooked beans with breast milk or formula
in a food processor and spreading the mash on other foods or serving alone on a pre-loaded spoon or hand
scooping. Alternatively, try serving whole beans to your baby; just flatten each one with your finger to
minimize choking risk and be careful of the skins, which are likely to come loose and cause coughing.
Pairing kidney beans with a nutrient-dense grain like amaranth or quinoa will help elevate a meal’s nutritional
density. There may be only one downfall to beans. As the old nursery rhyme goes: beans, beans—the more
you eat, the more you…Yep. Kidney beans cause a lot of gas and poop. Soaked and cooked beans help
alleviate the gassiness. Bottom line: introduce all beans, just be ready for the, ahem, impact.

Tip: With a little advanced planning, dried beans are super easy to prepare from scratch. Simply rinse,
and soak in water overnight. In the morning, rinse again, add to a pot with new water, and simmer until
soft, about 45 minutes or less. If you own a pressure cooker, dried beans are the way to go.

Lentils
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Legume No No

Lentils are the ultimate unsung hero. As one of the fastest cooking dried
legumes, easiest-to-access, and budget-friendliest foods out there, they
sure don’t get enough appreciation for practicality and nutritional density.
Lentils are chockful of protein, fiber, iron, zinc, folate, and vitamin B6. Together, these nutrients ensure
that your baby will have a healthy gut, strong blood, a great sense of taste and smell, and a blossoming
brain and nervous system. Lentils also offer a touch of choline and the powerful antioxidant vitamin E.

Have you ever experienced rock-hard lentils that refuse to soften no matter how long you cook them?
Check the production date; if lentils are a couple of years old, they will be resistant to softening. Also,
avoid adding acid or salt while cooking lentils, as that can cause them to harden. If making a tomato and
lentil dish, add tomatoes (which are naturally acidic) at the end to keep the lentils wonderfully tender.

When it comes to cooking, lentils are limitless. Try serving them with some roasted vegetables, cinnamon,
and cumin, and top with a dollop of whole milk yogurt. Or, cook and then bake lentils until crispy for
crunchy roasted lentil bites. And of course, our favorite: the tried-and-true Mejadra recipe, which will
be a fantastically messy yet nourishing and sensory eating experience. You can also add lentils to chili,
quinoa, bison-lentil burgers, and bean dips!

Tip: Ever cook more lentils than you know what to do with? Try freezing cooked lentils into individual-
sized containers for easy reheating later. They keep for 3-6 months, depending on your freezer.

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 Pumpkin & Pumpkin Seed Butter
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Vegetable No Yes (Pumpkin Seed
Butter)

Pumpkins are incredibly rich in nutrients, including fiber, vitamin A, vitamin

B6, vitamin E, and folate—critical nutrients for growing babies. A healthy
serving of pumpkin can help boost baby’s immunity while the fiber helps promote a diverse and flourishing
gut microbiome. The magic doesn’t end there—pumpkin also contains carotenoids such as lutein and
zeaxanthin, which are known for optimizing eye health. Not up for carving a whole pumpkin? Canned
pumpkin is a convenient alternative. Just look for products with a “BPA-free” label. (BPA is a chemical used
to line the interior of cans and pouches that can disrupt your baby’s hormone levels and bodily functions.)7,8

While the orange flesh of a pumpkin is super nutritious, the seeds deliver an even more powerful nutritional
punch. Pumpkin seeds are rich in protein and essential fatty acids and offer plenty of vitamin A and vitamin
K, and B-vitamins. Pumpkin seeds are among the richest plant sources of iron and zinc, two commonly
deficient nutrients in the diets of young children. Pumpkin butter can be found in specialty health food
stores as well as online retailers. When serving pure pumpkin seed butter, be sure to thin the butter with
applesauce, breast milk, formula, or water as seeds and seed/nut butters are choking hazards for babies
and children.

Back to the whole pumpkin: To prepare a pumpkin from scratch, start by placing the pumpkin with the
stem facing upward on a cutting board. Using a sharp knife, cut near the stem and push the knife all the
way down until it reaches the cutting board. Remove the knife with caution and repeat this process on
the opposite side. Lastly, wedge your hands in the newly cut crevices and crack the pumpkin open into
two halves. Scoop out the seeds and set aside. Then, cut the pumpkin however you desire and bake in
the oven. After baking, you can scoop out the cooked pumpkin flesh. Serve as-is, add to yogurt to make
a pumpkin spice parfait, blend into soup, stir into a warm cereal, or add to a pancake batter! Rinse and
roast the seeds for your own salad or pulverize into pumpkin butter and thin accordingly.

Shopping Tip: Carving pumpkins are raised for size, not consumption, and are not flavorful. Instead,
seek out Baby Bear, Cinderella, Early Sweet Sugar, and other varieties for cooking.

Salmon
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Fish Yes No

Salmon—and particularly the sockeye variety—is an excellent food for

babies. It’s soft but firm in texture, tastes great with very little seasoning,
and is packed with plenty of omega-3 fatty acids, including DHA, which is
important for baby’s brain health. Salmon is filled with choline, a nutrient also important for brain function,
as well as vitamin B12 for healthy blood, and vitamin D for strong bones and thriving hormones. In fact,
sockeye salmon is one of the few food sources of vitamin D.

There are two easy ways to prepare fresh salmon as a first food: poaching and baking. To poach, place a
salmon fillet in a skillet with an inch or two of boiling water (enough to just cover the fish), cover, and cook
until it reaches a firm, opaque texture. To bake, place the fillet on a sheet pan and cook at 375 degrees
7
Wanger, C. (2014). Bisphenol S. Food Packaging Forum. Retrieved September 30, 2020 from: https://www.foodpackagingforum.org/food-packaging-health/bisphenol-s
8
Jacobson, M.H., Woodward, M., Bao, W., Liu, B., Trasande, L. (2019). Urinary Bisphenols and Obesity Prevalence Among U.S. Children and Adolescents. Journal of the Endocrine
Society, 3(9), 1715-1726. DOI:10.1210/js.2019-00201. Retrieved September 30, 2020 from: https://academic.oup.com/jes/article/3/9/1715/5537531

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Fahrenheit /190 degrees Celsius until the fish is firm and opaque. From there, remove any skin (and save
for making crispy salmon skin chicharrones to add to your own salad!), then either flake the fillet or cut
into pieces that are the width of two adult fingers. Flavor with rosemary and garlic or even a coconut
curry sauce—either way, salmon will be sure to please and nourish your baby.

When shopping for salmon, look for wild-caught fresh salmon from Alaska.9 Wild Alaskan salmon varieties
include Chinook (King), Chum, Coho, Pink, and Sockeye. Canned salmon is an excellent option, too—just
be sure the can is marked “no salt added” or “low sodium” as well as “BPA-free.”10,11

Sardines
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Fish Yes No

These small, oily fish pack a serious nutritional punch and couldn’t be more
perfect for babies. They are high in protein, B-vitamins, vitamin D, calcium,
iron, and zinc and are a good source of choline, which helps fuels your
baby’s brain health. Further, sardines are one of the top seafood sources of omega-3 fatty acids—including
the critical DHA—which fuel your baby’s eyesight and promote cardiovascular health, brain development,
and cell growth critical in this early stage of life.

Sardines are among the fish lowest in mercury, a toxic metal to which babies (and fetuses) are most
susceptible.12 Mercury accumulates within the body (and can take decades to expel), making it a
particularly persistent and progressive toxin.13 Many groups are studying the effects of toxic metals in
the human body, and the consensus is that our livers can handle small amounts of metals, but even
moderate exposure over long periods can lead to damaging health concerns. A general rule is that the
larger the sea animal, the higher the mercury concentration. The good news is that unlike tuna, sardines
are tiny and, therefore, low in mercury.

Sardines are sometimes sold fresh at fish counters, but more often are preserved in aluminum cans and
stocked by most American grocery stores and online retailers. So, what’s the difference between fresh
and canned? Fresh sardines are as delicious as they are nutritious. They have a tender, mild flesh that
is dense and oily in the best way possible. If you see fresh sardines at your local fish market, buy them.
These days, they’re a rare sight due to overfishing. Just be sure to freeze or cook them right away as
they don’t keep for more than a day in the refrigerator. If you’re buying canned sardines, look for sardines
packaged in a BPA-free can or glass container. Since canned fish tends to be higher in salt, rinse them in
water to reduce sodium content before serving to your baby.

Tip: If you can’t find boneless canned sardines, it’s easy to remove the backbone. Just split the fish
open vertically with your fingers and pull out the central backbone. The other tiny, hairline bones on
the sides are edible and pulverize with the slightest of pressure (and are loaded with calcium!)
Watch a video on removing sardine bones.

United States Food and Drug Administration. (2017, Oct. 25). Mercury levels in commercial fish and shellfish (1990-2012). Retrieved February 2, 2020
12

Rice, K., Walker, E., Wu, M., Gillette, C., Blough, E. (2014). Environmental mercury and its toxic effects. Journal of Preventative Medicine and Public Health, 47(2): 74-83.
13

DOI:10.3961/jpmph.2014.47.2.74. Retrieved September 1, 2020 from: https://pubmed.ncbi.nlm.nih.gov/24744824/

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 Sunflower Seeds & Sunflower Seed Butter
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Seed No Yes

There’s a little secret not many people know about: sunflower seeds and
sunflower seed butter are ridiculously high in vitamin E, a critical nutrient
that protects cells, improves immune function, and contributes to healthy
skin. In addition to vitamin E, sunflower seed butter offers healthy essential
fats, lots of vitamin B6, folate, and zinc, with smaller amounts of iron and fiber.

When offering sunflower seed butter, be sure to thin with applesauce, breast milk, formula, or water as
seeds and seed/nut butters are choking hazards for babies and children. Try mixing sunflower seed butter
with yogurt and cinnamon, incorporate into amaranth porridge, or soak with chia seeds and your milk of
choice for a tasty pudding.

Tip: Sunflower seed butter is wonderful for lunches and snacks sent to daycare and school because
they are often allowed in nut-free environments.

Yogurt
Food Type Nutrition Rating Common Allergen? Choking Hazard?
Dairy Yes Yes

Yogurt made from cow, goat, and sheep’s milk is a terrific food for babies
who are 6 months old and up. The most nutrient-dense yogurt (and the
yogurt most appropriate for babies) is one that is: full fat (also known as
whole milk); pasteurized; and unsweetened (“plain” flavor). Read labels carefully as yogurt is notorious for
added sugar, and many non-dairy yogurts aren’t actually that nutritious. For our purposes here, we’ll focus
on yogurt made from full fat cow’s milk (whole milk).

While babies should not be given cow’s milk as a substitute for breast milk or formula, yogurt is fine to offer
as a complementary food. Yogurt contains live cultures (hello, probiotics!) that help break down the proteins
and lactose naturally present in cow’s milk. Greek yogurt can be especially fun for babies since it clings well
to little fingers and spoons, making it easier for independent eating.

Rich in calcium, zinc, vitamins B6 and B12, choline, and probiotics, plain whole milk yogurt is an excellent,
budget-friendly food that supports your baby’s bones, brain, and overall growth. Gut-friendly bacteria found
in yogurt, such as Lactobacillus, can promote your baby’s gut microbiome diversity, which is rapidly developing
in the first years of life.

Importantly, allergy to cow’s milk and milk products is one of the most common food allergies in young
children. If your baby is allergic to dairy, be reassured that it’s an allergy that often disappears with time.
Research shows that the majority of children with cow’s milk allergy will outgrow it by age 6 and many
babies with milder symptoms of milk protein allergy (which can show up as painless blood in stool) are able
to successfully reintroduce cow’s milk as early as their first birthday, with the guidance of their doctors.14,15

Tip: Some people assume that foods requiring a utensil cannot be served to babies who are self-feeding.
But babies can be quite adept at scooping up foods with their little hands and sucking it off their fingers.
It’s messy but great for motor skills development (and photos). You can also pre-load spoons for your
baby to pick up. Either way, it’s going to get messy!
14
Gi Kids - Help & Hope for Children with Digestive Disorders. (2020, February 26). GiKids - Cow’s Milk Protein Allergy. GiKids. https://gikids.org/digestive-topics/cows-milk-pro-
tein-allergy/
15
Wood, R. A., Sicherer, S. H., Vickery, B. P., Jones, S. M., Liu, A. H., Fleischer, D. M., Henning, A. K., Mayer, L., Burks, A. W., Grishin, A., Stablein, D., & Sampson, H. A. (2013). The
natural history of milk allergy in an observational cohort. Journal of Allergy and Clinical Immunology, 131(3), 805-812.e4. https://doi.org/10.1016/j.jaci.2012.10.060

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Reviewed by:
Jamie Truppi, MSN, CNS
Venus Kalami, MNSP, RD
Rachel Ruiz, MD Board-Certified General Pediatrician and Pediatric Gastroenterologist

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