Salmon For Babies: Safety, Right Age, Benefits, And Recipes

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Salmon is safe and nutritious but consult a doctor if you have a history of fish allergy.

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Salmon is a fatty fish that is a good source of lean protein, omega-3 fatty acids (EPA and DHA), vitamins, and minerals (1). Hence, the benefits of salmon for babies could also be numerous if introduced in the weaning stage. However, before adding it to your infant’s diet, check whether it is safe to consume salmon and the age-appropriate ways to introduce it.

Read this article to learn about the health benefits and potential risks of consuming salmon, as well as some delicious ways to cook salmon for your baby.

Yes, salmon is safe for babies. “As it is low in mercury, it is safe for babies to eat salmon two to three times a week,” says California-based pediatrician and health advocate Dr. Pierrette Mimi Poinsett.

Eating salmon can offer nutrients such as vitamin D and calcium, which are necessary for healthy bone development (2). Besides, it is rich in omega-3 fatty acids that aids in the central nervous system (brain and nerves) and eye development (3). It is why experts consider salmon a vital seafood option for babies and toddlers (4).

Note: Although fish is a common allergen, “there’s no need to delay its introduction in babies,” says the American Academy of Pediatrics (AAP) (5). However, if your baby has any other food allergies or has a family history of fish allergy, consult your doctor before feeding any fish, including salmon, to your baby.

According to Dr. Florencia Segura, Pediatrician and Fellow of the American Academy of Pediatrics (FAAP), “Salmon is an excellent baby food because it is easy for babies to finger feed due to its soft and flaky nature.”

It means a baby’s diet can include fish within a few months of starting solids (6). Thus, babies older than six months, who are eating various solid foods, can eat steamed, baked, or boiled salmon in puree and mash forms as they are easily digestible. Alternatively, you can serve salmon in small pieces as part of baby-weaning food. As the baby grows, they can consume different roasted, poached, pan-seared, and grilled salmon dishes across meals.

According to the Centers for Disease Control and Prevention (CDC), you should remove all the fat, skin, and bones from the fish before trying fish recipes for babies (7). Removing fatty skin ensures you reduce the baby’s exposure to toxins, such as PCBs (8). On the other hand, separating bones minimizes the choking risk.

There are six types (Atlantic, Chinook, Chum, Coho, Pink, and Sockeye) of salmon available in the US in fresh, canned, and frozen forms (1) . The nutritional composition of these types varies from one another.

Here’s the approximate nutritional composition of three ounces of raw pink salmon against the recommended dietary allowance of vital nutrients (9) (10).

Nutrients

Amount

RDA (7-12 months)

Energy

108Kcal

–

Total lipid (fat)

3.74g

–

Protein

17.4g

11g

Calcium, Ca

5.95mg

260mg (AI)

Magnesium

23mg

75mg (AI)

Potassium

311mg

860mg (AI)

Sodium, Na

63mg

370mg (AI)

Iron, Fe

0.32mg

11mg

Selenium

26.7µg

20µg

Vitamin A

35µg RAE

500µg RAE (AI)

Vitamin D (D2+D3)

400IU

Source:Food Data Central and Dietary Guidelines for Americans 2020-2025AI = Adequate intake – nutrient level assumed to ensure nutritional adequacyIU = International UnitsNote

: You may hear or read information urging you to choose wild salmon over farmed ones as they are low in contaminants. However, the Washington State Department of Health notes that “both wild and farmed salmon have low levels of mercury, PCBs, and other contaminants (11).”

Salmon is a nutrient-rich soft food that can contribute to your baby and toddler’s daily nutritional needs and impart the following benefits:

1. Supports growth and development: Fish offers nutrients, such as high-quality lean protein, vitamin D, and calcium. The body uses these nutrients for several functions, such as cartilage and skin development, tissue repair, and bone and muscle growth (12). Similarly, fish provides omega-3 fatty acids (EPA and DHA), which support the central nervous system, eye, and immune system development (13).

2. Facilitates physiological functions: Fish offers several B vitamins, such as B3, B6, B9, and B12 (12). Babies and toddlers need these vitamins to perform different physiological functions, such as energy metabolism, red cell production, and hormonal balance. Likewise, iodine in fish ensures proper thyroid function.

3. Helps combat inflammation: Nutrients, such as omega-3 fatty acids, vitamin E, and selenium found in fish, helps combat inflammation (14). Likewise, astaxanthin is an antioxidant in salmon that fights free radical damage, reduces inflammation, and boosts immunity (12). It is the same pigment that gives salmon its pink color.

Besides these, fish consumption is associated with several long-term health benefits, such as improved brain health and reduced risk of neurodegenerative diseases (15).

Proper selection and appropriate storage of salmon are essential to ensure its quality and safe intake. Here are some tips that you should keep in mind.

For fresh salmon:

For frozen and canned salmon:

Salmon has several varieties, so know them well to purchase the best fish. For instance, the Chinook salmon is the oiliest and largest salmon with the pinkest flesh. On the other hand, chum salmon and pink salmon are the smallest salmon with the palest hue and lowest oil content.

Storage

Storing salmon the correct way is essential to preserve its nutritional composition and quality. Here are some helpful tips.

Fish, such as salmon, is a common allergen. Hence, it is vital to ensure that you take necessary precautions while cooking and feeding salmon to babies.

Here are some easy-to-prepare, tasty, and age-appropriate salmon recipes for babies and toddlers.

Image: IStock

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Barbara, a mother to two lively boys, discloses her simpler recipe that is centered around salmon and is loaded with the goodness of veggies, “A nutritious family meal, made by steaming skinless salmon, peas, baby spinach, and ripe avocado — a one-pot wonder that’s easy, fast, and freezable. After 8 minutes of steaming, blend everything into a smooth puree in a tall container, adjusting thickness based on the baby’s age. This versatile, healthy batch can be conveniently frozen for later use (i).”

Image: Shutterstock

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1. Can I freeze cooked salmon for my baby?

Yes. Cooked salmon can be frozen at 0°F/-17.8°C or less in sealed freezer-safe bags or airtight plastic containers for approximately three months; however, the texture and flavor of the fish will suffer from a lengthy storage time in the freezer (17).

2. How do I steam salmon for baby food?

To serve steamed salmon to babies, first, remove all the bones. Then, steam a small portion of salmon on a dish over high heat until cooked. Use a fork to mash the salmon meat and feed it to your baby by mixing it in various baby food recipes. You can also give your baby steamed mashed or pureed salmon directly by adding water or breastmilk and mixing it to the desired consistency.

3. Is it safe to give my baby raw salmon?

No, it is not safe to give raw fish to babies. Raw fish can contain bacteria and parasites that can cause infections and food poisoning. Fish must be cooked to an internal temperature of at least 145 °F (or 62.77°C) to ensure that it is safe for consumption by babies (19).

4. How often can I feed salmon to my baby?

Babies may eat about two servings a week of salmon, where one serving amounts to about one ounce (20).

Salmon for babies is safe and beneficial when introduced in an age-appropriate manner. You may serve salmon for toddlers and babies in moderation as a part of your healthy, well-balanced diet, owing to its several health benefits. Initially, you may offer salmon in a puree or mashed form and gradually add various salmon recipes such as cakes and finger foods to your child’s diet. However, while buying salmon, pick a high-quality fish cultivated in proper storage to preserve its quality and facilitate safe consumption.

Salmon can be a healthy inclusion in your baby’s diet, but your baby may not like it when served alone. Combining it with other vegetables can enhance its taste and make it more acceptable for the baby. The infographic below lists combinations that go well with salmon and make it more appealing for your baby.

Illustration: Momjunction Design Team

Image: Stable Diffusion/MomJunction Design Team

Delicious and nutritious! Learn how to make a simple salmon and sweet potato dish for your baby through this video.

MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.

1.Salmon, Seafood Health Facts: Making Smart Choices; Delaware Sea Grant 2. American Academy of Pediatrics Says US Children Are Not Eating Enough Seafood; AAP 3. Essential Fatty Acids; Oregon State University 4. Salmon Baby Food Gives a Nutritional Boost to Infants and Toddlers; USDA 5. AAP Clinical Report Highlights Early Introduction of Peanut-based Foods to Prevent Allergies; AAP 6. Starting Solid Foods; AAP 7. When, What, and How to Introduce Solid Foods; Centers for Diseases Control and Prevention 8. Reduce Exposure to Contaminants in Fish;Washington State Department Of Health 9. Fish salmon pink raw FDC ID: 175138; Food Data Central 10. Dietary Guidelines for Americans 2020-2025; USDA 11. Farmed Salmon vs. Wild Salmon; Washington State Department Of Health 12. Health Benefits Of Salmon For The Heart Brain And Much More; Safe Beat 13. Do Kids Need Omega 3 Fats; Eat Right; Academy of Nutrition and Dietetics 14. Health Benefits of Salmon: Pt. 1; IFIS 15.Keisuke Kokubun et al.; Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People; National Center for Biotechnology Information 16. Fish Allergy; ACAAI 17. How long can you store fish?; AskUSDA 18. Choline; National Institute of Health 19. Advice about Eating Fish; FDA 20. Is Raw Fish Safe? What To Know Before You Eat; Cleveland Clinic

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