First Bites

83 foods

Food library

How to prepare each food safely at 6, 9 and 12 months, with allergens, choking risk and nutrition from USDA FoodData Central and the Indian Food Composition Tables.

Grains

Bajra (pearl millet) flour

Bajra (Hindi), Kambu (Tamil), Sajjalu (Telugu)

6.4 mg iron / 100 g

Barley (pearled, cooked)

1.3 mg iron / 100 g

Brown rice (cooked)

0.6 mg iron / 100 g

Iron-fortified oat cereal

64.1 mg iron / 100 g

Jowar (sorghum) flour

Jowar (Hindi/Marathi), Jonna (Telugu), Cholam (Tamil)

4.0 mg iron / 100 g

Oats (rolled, cooked)

0.9 mg iron / 100 g

Pasta (cooked)

1.3 mg iron / 100 g

Wheat

Poha (flattened rice)

Poha (Hindi/Marathi), Aval (Tamil/Malayalam), Avalakki (Kannada)

4.5 mg iron / 100 g

Quinoa (cooked)

1.5 mg iron / 100 g

Ragi (finger millet) flour

Nachni (Marathi), Ragi (Hindi/Kannada), Kezhvaragu (Tamil)

4.6 mg iron / 100 g

Rice (raw, for idli/dosa batter)

0.7 mg iron / 100 g

Semolina (suji / rava)

Suji (Hindi), Rava (South India)

3.0 mg iron / 100 g

Wheat

White rice (cooked)

1.2 mg iron / 100 g

Whole wheat flour (atta)

3.6 mg iron / 100 g

Wheat

Dals & legumes

Black beans (cooked)

2.1 mg iron / 100 g

Choking risk — prepare carefully

Brown/green lentils (cooked)

3.3 mg iron / 100 g

Chickpeas (cooked)

Kabuli chana

2.9 mg iron / 100 g

Choking risk — prepare carefully

Kidney beans (rajma, cooked)

Rajma

2.9 mg iron / 100 g

Choking risk — prepare carefully

Masoor dal (red lentils)

Masoor dal

7.1 mg iron / 100 g

Moong dal (split yellow mung)

Moong / Mung dal

3.9 mg iron / 100 g

Tofu (firm, calcium-set)

2.7 mg iron / 100 g

Soy

Toor dal (split pigeon pea)

Arhar / Tuvar dal

3.9 mg iron / 100 g

Urad dal (split black gram)

Urad / Uddina bele

4.7 mg iron / 100 g

Vegetables

Beetroot (boiled)

Chukandar

0.8 mg iron / 100 g

Bottle gourd (lauki)

Lauki / Dudhi / Sorakaya

0.3 mg iron / 100 g

Broccoli (boiled)

0.7 mg iron / 100 g

Butternut squash (baked)

0.6 mg iron / 100 g

Carrot (boiled)

Gajar

0.3 mg iron / 100 g

Choking risk — prepare carefully

Cauliflower (boiled)

Gobi

0.3 mg iron / 100 g

Cucumber

0.2 mg iron / 100 g

Garlic

1.7 mg iron / 100 g

Green beans (boiled)

French beans

0.7 mg iron / 100 g

Green peas (boiled)

Matar

1.5 mg iron / 100 g

Moringa (drumstick) leaves

Sahjan / Murungai keerai

4.6 mg iron / 100 g

Onion (boiled)

0.2 mg iron / 100 g

Potato (boiled)

Aloo

0.3 mg iron / 100 g

Pumpkin (boiled)

Kaddu / Lal bhopla

0.6 mg iron / 100 g

Spinach (boiled)

Palak

3.6 mg iron / 100 g

Sweet corn (boiled)

0.5 mg iron / 100 g

Choking risk — prepare carefully

Sweet potato (baked)

Shakarkandi

0.7 mg iron / 100 g

Tomato (ripe)

Tamatar

0.3 mg iron / 100 g

Zucchini (boiled)

0.4 mg iron / 100 g

Fruits

Apple (stewed)

Seb

0.2 mg iron / 100 g

Choking risk — prepare carefully

Avocado

0.6 mg iron / 100 g

Banana

Kela

0.3 mg iron / 100 g

Blueberries

0.3 mg iron / 100 g

Choking risk — prepare carefully

Chikoo (sapota)

Chikoo / Sapota

0.5 mg iron / 100 g

Dates (medjool)

Khajur

0.9 mg iron / 100 g

Choking risk — prepare carefully

Kiwifruit

0.3 mg iron / 100 g

Mango

Aam

0.2 mg iron / 100 g

Orange

Santra

0.1 mg iron / 100 g

Papaya

Papita

0.3 mg iron / 100 g

Pear (ripe)

Nashpati

0.2 mg iron / 100 g

Prunes (stewed, no sugar)

0.4 mg iron / 100 g

Choking risk — prepare carefully

Strawberries

0.4 mg iron / 100 g

Watermelon

Tarbooz

0.2 mg iron / 100 g

Meat & fish

Beef (ground, cooked)

2.9 mg iron / 100 g

Chicken thigh (stewed)

Murgi

1.4 mg iron / 100 g

Choking risk — prepare carefully

Cod (cooked)

0.5 mg iron / 100 g

Fish

Lamb / mutton (ground, cooked)

Gosht keema

1.8 mg iron / 100 g

Rohu fish

Rohu / Rui

1.0 mg iron / 100 g

Choking risk — prepare carefully

Fish

Salmon (cooked)

0.3 mg iron / 100 g

Fish

Shrimp (cooked)

Jhinga / Kolambi

0.5 mg iron / 100 g

Choking risk — prepare carefully

Shellfish

Eggs

Egg (hard-boiled)

Anda

1.2 mg iron / 100 g

Egg

Egg (scrambled)

1.3 mg iron / 100 g

Egg Milk

Dairy

Cheddar cheese

0.1 mg iron / 100 g

Milk

Paneer

0.9 mg iron / 100 g

Milk

Plain whole-milk yogurt (dahi)

Dahi / Curd / Mosaru

0.1 mg iron / 100 g

Milk

Ricotta (whole milk)

0.1 mg iron / 100 g

Milk

Whole cow's milk (for cooking)

0.0 mg iron / 100 g

Milk

Nut & seed butters

Almond butter (no salt)

3.5 mg iron / 100 g

Choking risk — prepare carefully

Tree nut

Cashew butter (no salt)

5.0 mg iron / 100 g

Choking risk — prepare carefully

Tree nut

Peanut butter (smooth, no salt)

1.7 mg iron / 100 g

Choking risk — prepare carefully

Peanut

Tahini (sesame paste)

Til paste

8.9 mg iron / 100 g

Choking risk — prepare carefully

Sesame

Fats

Butter (unsalted)

0.0 mg iron / 100 g

Milk

Coconut oil

0.1 mg iron / 100 g

Ghee

0.0 mg iron / 100 g

Milk

Olive oil

0.6 mg iron / 100 g

Spices & aromatics

Cardamom

Elaichi

14.0 mg iron / 100 g

Cinnamon (ground)

Dalchini

8.3 mg iron / 100 g

Cumin seeds

Jeera

66.4 mg iron / 100 g

Ginger (fresh)

0.6 mg iron / 100 g

Turmeric

Haldi

55.0 mg iron / 100 g