Bell Pepper for Baby

Do I recommend bell pepper for baby? YES! Veggies in general can be a tricky texture for babies, so in general, it’s best to start out by cooking them to make them a bit softer then gradually working up to raw vegetables.

Bell peppers have a mild taste which makes them more tolerable to many kids than some of the other veggies, but they still bring a lot of nutrition to the table. They come in a wide variety of colors (way beyond the green, yellow, red, and orange you may see at the grocery store). This is great for variety and for food play opportunities.

While they’re technically in season in the warmer months, they are usually available and relatively affordable year round. It’s always great to have a vegetable that a selective eater will tolerate that is also accessible.

Fun Facts About Bell Peppers

• Bell peppers are from the Capsicum genus, but do not produce capsaicin, which is what causes the burning sensation that we associate with spiciness.
• Red bell peppers are just ripe green bell peppers.
• In addition to green, yellow, orange, and red peppers, there are also brown, white, lavender, and dark purple varieties
• Bell peppers are the fruit of the plant, but we commonly use them as a vegetable.
• They are technically berries (a simple fleshy fruit that usually has many seeds, derived from a single ovary of an individual flower) (1).

Bell Pepper Nutrition

Every color bell pepper has slightly different nutrition, but what makes bell pepper great for baby is the high vitamin C levels. A red bell pepper, for example, provides 190 mg vitamin C per cup (2). A 7-12 month old baby only needs 50 mg/day and a toddler only needs 15 mg/day (3). Don’t worry, excess vitamin C is excreted by the body.

Vitamin C is especially important for young kids because it helps improve iron absorption. Iron is a key nutrient for babies and toddlers, but it’s absorption is affected by many factors. Serving foods like bell peppers with iron-containing foods can increase absorption.

Orange, yellow, and red bell peppers are also good sources of beta-carotene. Each color contains antioxidants that help protect the body from damage.

How to Cut Bell Pepper for Baby

For younger babies, it’s best if the bell pepper is served cooked so that it is softer. Once your baby gets a bit older, you can start serving raw pieces.

1. Lay the bell pepper on its side. Cut off the stem end and the bottom. Remove any seeds.
2. For younger babies without their pincer grasp (usually < 9 months), slice the bell pepper in half, leaving 2 large pieces for your baby to hold onto. You can also cut the bell pepper into long sticks.
3. For babies with their pincer grasp, dice the bell pepper into smaller pieces.
4. Once your baby is older, you can slice the bell pepper into thin sticks and offer them that way. Encourage your baby to take bites of the sticks by modeling. When they have mastered the sticks, you can offer bigger pieces of raw bell pepper. Continue to encourage them to take bites.