Many parents make baby food without any flavoring at all. But babies actually like flavor - and research shows that early exposure to different tastes makes children less picky later. You don't need salt and sugar to make food flavorful.
Here's a guide to spices and flavors for babies, based on pediatric nutrition guidelines.
Can Babies Eat Spices?
Yes. Babies can have mild spices and herbs from 6 months. According to the AAP and WHO:
- Spices and herbs are safe from 6 months in small amounts
- Start with mild flavors and increase gradually
- Avoid salt and sugar as flavoring
- Spices provide taste experiences without empty calories
Babies have more taste buds than adults. They taste everything more intensely than we do. What tastes mild to you can be a powerful flavor experience for the baby. Start gently.
Safe Spices from 6 Months
Mild Spices
| Spice | From age | Best in | Tips |
|---|---|---|---|
| Cinnamon | 6 months | Porridge, fruit puree, baking | A small pinch. Use Ceylon cinnamon (not cassia cinnamon) |
| Cardamom | 6 months | Porridge, baking, fruit puree | Mild and warm flavor |
| Vanilla | 6 months | Porridge, fruit puree, baking | Use real vanilla extract, not vanilla sugar |
| Coriander (ground) | 6 months | Vegetable puree, lentil dishes | Mild, citrusy flavor |
| Turmeric | 6 months | Vegetable puree, rice | Mild flavor, yellow color (can stain clothes!) |
| Nutmeg | 6 months | Mashed potatoes, white sauce | A tiny pinch (can cause stomach discomfort in large amounts) |
Fresh Herbs
| Herb | From age | Best in | Tips |
|---|---|---|---|
| Parsley | 6 months | Vegetables, meat, fish | Finely chopped, mild flavor |
| Dill | 6 months | Fish, potatoes, carrots | Finely chopped |
| Basil | 6 months | Tomato, pasta, vegetables | Fresh and mild |
| Mint | 6 months | Fruit, yogurt, peas | Fresh flavor, use sparingly |
| Thyme | 6 months | Meat, vegetables, soup | Mild, aromatic |
| Rosemary | 6 months | Meat, potatoes, root vegetables | Can have a strong flavor, use little |
Medium-Strength Spices (from 8-10 months)
| Spice | From age | Best in | Tips |
|---|---|---|---|
| Garlic | 8 months | Dinner dishes, sauces, vegetables | Start with cooked (milder than raw) |
| Onion | 8 months | Dinner dishes, soup, sauces | Cooked or sauteed (milder than raw) |
| Paprika (sweet) | 8 months | Vegetables, meat, rice | Mild and slightly sweet |
| Ginger | 8 months | Soup, vegetables, smoothies | A little at a time, strong flavor |
| Oregano | 8 months | Pasta, tomato, pizza | Dried, a small pinch |
| Cumin | 8 months | Vegetables, lentils, hummus | Mild, warm flavor |
Spices to Avoid in the First Year
| Spice/Flavoring | Why avoid | When OK |
|---|---|---|
| Salt | Baby's kidneys are immature, max 1 g/day | After 12 months in small amounts |
| Sugar | Unnecessary calories, can damage teeth | Avoid added sugar as long as possible |
| Honey | Risk of botulism (Clostridium botulinum) | After 12 months |
| Chili/cayenne | Too strong, can irritate stomach and mouth | From 12-18 months, carefully |
| Black pepper | Can irritate the stomach | From 10-12 months, a little |
| Soy sauce | Very high in salt | After 12 months, very little |
| Broth/bouillon | Contains a lot of salt | After 12 months, choose low-sodium |
| Strong curry | Too intense a flavor | From 12-18 months |
Honey should NEVER be given to children under 12 months. Honey can contain spores of the bacterium Clostridium botulinum, which can cause infant botulism - a rare but serious illness. This applies to ALL honey, including organic and raw honey.
Salt and Baby
Salt is the most important seasoning to limit for babies. According to pediatric guidelines:
Maximum Salt Intake by Age
| Age | Max salt per day |
|---|---|
| 0-6 months | Covered by breast milk/formula |
| 6-12 months | Under 1 g (0.4 g sodium) |
| 1-3 years | Max 2 g (0.8 g sodium) |
Where Does Salt Hide?
- Bread - can contain 1-1.5 g salt per slice
- Cheese - most cheeses contain salt
- Canned food - check the nutrition label
- Store-bought baby food - usually low salt content
Tip: Don't add salt to your baby's food. Baby's kidneys are immature and can't handle large amounts. Use spices and herbs for flavor instead.
Sugar and Baby
According to pediatric guidelines, babies under 12 months should not get added sugar:
- Food tastes good enough without sugar for baby
- Sugar provides empty calories without nutrients
- Sugar can contribute to dental problems
- Early exposure to sweet flavors can create a preference for sweet food
Natural vs. Added Sugar
- Natural sugar (in fruit, vegetables, milk) is perfectly fine
- Added sugar (white sugar, syrup, honey, agave syrup) should be avoided
- Fruit purees are fine, but shouldn't replace vegetables
Use naturally sweet foods to give baby sweet flavors without added sugar: mashed banana, sweet potato puree, carrot puree, applesauce, pear puree, and mango. These provide natural sweetness plus fiber and nutrients.
5 Ways to Flavor Baby Food Without Salt and Sugar
1. Spices in Porridge
Stir a small pinch of cinnamon, cardamom, or vanilla into baby cereal. Top with fruit puree for natural sweetness.
2. Herbs in Vegetable Puree
Blend finely chopped parsley or dill into carrot or potato puree. Fresh herbs give a mild, fresh flavor.
3. Garlic and Onion in Dinner Dishes
Saute a little onion and garlic in olive oil before adding vegetables. Cooked garlic is milder than raw.
4. Lemon and Lime
A few drops of lemon juice add freshness to fish, vegetables, and hummus. Use sparingly - sour flavor is intense for babies.
5. Coconut Milk in Cooking
Coconut milk adds richness and mild sweetness to vegetable curry and lentil dishes. Use in cooking, not as a drink.
How to Introduce New Flavors
- One new flavor at a time - wait 2-3 days between new spices
- Start with a tiny amount - a pinch is enough
- Observe your baby - some flavors require 10-15 exposures before baby accepts them
- Don't give up - baby may grimace without actually disliking the food
- Mix with familiar food - a new spice in a familiar puree is easier to accept
Research shows that babies exposed to varied flavors between 6 and 12 months are less picky as toddlers. Flavor exploration during this period is an investment in future food enjoyment.
Common Questions
Can a 6-month-old baby eat cinnamon?
Yes. Cinnamon is safe from 6 months in small amounts (a small pinch in porridge). Choose Ceylon cinnamon over cassia cinnamon, as cassia contains more coumarin. Cinnamon provides warm, natural sweetness without sugar.
Is garlic safe for baby?
Yes, from about 8 months. Cooked garlic is milder than raw. Start with a small amount of cooked garlic in dinner dishes. Garlic adds great flavor without salt.
Can baby eat curry?
Mild curry (a small pinch of turmeric, cumin, coriander) can be given from 8-10 months. Avoid strong curry pastes and ready-made blends with chili in the first year. Make a mild version of the family's curry dish.
When can the child eat food with salt?
After 12 months, the child can eat the family's food with moderate salting. Between 6 and 12 months, food should be prepared without added salt. The child's kidneys mature gradually, but salt intake should still be kept low.
Should I season my baby's food?
Yes. Spices and herbs provide flavor without empty calories. Babies exposed to different flavors early accept new food more easily as toddlers. Mild spices like cinnamon, cardamom, and parsley are good starting points.
Summary
Babies can have mild spices and herbs from 6 months. Avoid salt, sugar, and honey in the first year. Use spices, herbs, onion, and garlic for flavor. Naturally sweet foods (fruit, sweet potato) replace sugar. Early flavor exploration makes children less picky.