Olive oil and first seasonings for babies: when and how

6-12 months · Feeding · Reviewed 20 June 2026 · All articles

When parents start thinking about solid foods, the question of fat and flavour often comes up. Should you add oil to a baby's puree? Are herbs safe at six months? When does salt become acceptable? These questions are especially common in families with Mediterranean or southern European food traditions, where olive oil, fresh herbs and bold flavours are central to everyday cooking and where mealtimes often begin from a very young age.

The short answers: yes, a small drizzle of extra-virgin olive oil is genuinely beneficial from six months; mild herbs like basil and parsley are safe once solids are established; and salt should be avoided completely until after the first birthday. This article explains the reasoning behind each of these recommendations, drawing on guidance from ESPGHAN (the European Society for Paediatric Gastroenterology, Hepatology and Nutrition), the Societa Italiana di Pediatria (SIP) and the World Health Organization (WHO).

Why fat matters for babies

Fat is not something to limit or avoid in the first year of life. It plays an essential role in infant development, and the ESPGHAN complementary feeding guidelines are explicit on this point: fat should not be restricted in complementary feeding for healthy term infants. This guidance is sometimes surprising to parents who have absorbed messages about low-fat diets from adult nutrition advice, but the science of infant nutrition points firmly in the other direction.

The brain undergoes its most rapid period of growth and structural development between birth and around two years of age. Much of the brain is composed of fat, and adequate dietary fat is critical for the production of myelin, the protective sheath around nerve fibres that enables fast, efficient signalling between brain cells. Restricting fat during this window can impair neurological development in ways that are difficult to reverse later.

Fat is also the primary carrier for fat-soluble vitamins: vitamins A, D, E and K. These vitamins are not absorbed effectively from food unless fat is present in the same meal. Vitamin A is essential for vision, immune function and cell growth. Vitamin D supports bone mineralisation and immune health. Vitamin E functions as an antioxidant that protects cell membranes. Vitamin K is required for blood clotting. A baby eating a variety of vegetables and fruits but consuming very little fat may struggle to absorb these vitamins adequately, even if the foods themselves contain them.

Beyond brain development and vitamin absorption, fat provides a concentrated source of energy. Babies have small stomachs and high energy needs relative to their body size. Calorie-dense foods, including those containing healthy fats, help ensure they get enough total energy from relatively small volumes of food.

The ESPGHAN 2017 complementary feeding position paper notes that the type of fat matters as well as the total amount. Unsaturated fats, particularly monounsaturated fats from sources like olive oil, are preferred over saturated fats from animal products in complementary feeding where possible, though both have a place in a balanced diet.

Extra-virgin olive oil: a first fat for baby

Extra-virgin olive oil is one of the best fats to introduce when starting complementary feeding at around six months. The SIP (Societa Italiana di Pediatria), the main professional body for paediatricians in Italy, includes olive oil as a recommended fat source in its complementary feeding guidance, consistent with the role olive oil plays in traditional Mediterranean family cooking. This is not a cultural preference without nutritional backing: extra-virgin olive oil has a composition that makes it particularly suitable for young babies.

The primary fat in extra-virgin olive oil is oleic acid, a monounsaturated omega-9 fatty acid. Oleic acid is well tolerated by the infant digestive system, is efficiently absorbed, and has a mild flavour that most babies accept readily. Interestingly, human breast milk is naturally high in oleic acid, which means that the fat profile of extra-virgin olive oil is closer to that of breast milk than many other culinary oils.

Extra-virgin olive oil also contains polyphenols, plant compounds with antioxidant properties, as well as vitamin E and small amounts of vitamin K. These are present in higher concentrations in extra-virgin oil than in refined olive oil, which is why extra-virgin is the preferred choice. The cold-pressing process used to make extra-virgin olive oil preserves these compounds, whereas refining strips most of them away.

How much to use: a half to one teaspoon of extra-virgin olive oil per serving is a practical amount for a six-month-old. There is no need to measure precisely. A small drizzle over a puree, stirred into mashed vegetables, or used to cook soft finger foods provides meaningful nutritional benefit without overwhelming the meal. As your baby grows and eats larger portions, you can increase the amount slightly.

How to use it: the simplest approach is to add olive oil directly to a finished puree, stirring it in just before serving. For finger foods such as soft-cooked broccoli florets, sweet potato strips or pieces of pasta, a light brushing or toss in olive oil before or after cooking works well. You can also use olive oil as the cooking fat when sauteing vegetables for a baby's meal, though cold-pressing preserves more polyphenols, so adding a small amount raw at the end of cooking is a good complementary habit.

There is no need to use a special or expensive variety. A good-quality supermarket extra-virgin olive oil in a dark bottle (light degrades the oil) is entirely suitable. Store it away from heat and use it within a few months of opening for the best flavour and nutritional quality.

Introducing mild herbs

Alongside healthy fats, herbs are one of the best ways to give babies early exposure to a wide variety of flavours. Research on flavour learning in infancy consistently shows that babies who experience a diverse range of tastes in the first year are more likely to accept a varied diet as toddlers and children. The window between six and twelve months is considered a particularly receptive period for flavour learning, when babies are most open to new tastes.

Mild culinary herbs are safe for babies from around six months once solids are well established. The key word is mild: the herbs appropriate at this stage are those used widely in family cooking that have a gentle, aromatic flavour rather than a sharp, bitter or intensely pungent one.

Basil: Sweet basil has a soft, slightly sweet and faintly anise-like flavour that pairs naturally with tomato, courgette, pasta and soft cheeses. A few fresh leaves blended into a puree or stirred into a pasta sauce introduce a flavour that is central to many family food cultures. Dried basil can also be used in cooked dishes. Introduce a small amount and wait two to three days before adding another new flavour.

Parsley: Flat-leaf parsley has a clean, fresh flavour that is easy to blend into almost any savoury puree without dominating it. It is also a useful source of vitamin C and vitamin K, adding a small but genuine nutritional contribution alongside its flavour. Fresh parsley stirred into a vegetable puree or a soft fish dish is a classic introduction in Mediterranean-influenced weaning.

Rosemary: Rosemary has a stronger, more resinous flavour than basil or parsley and should be used in very small amounts, particularly at first. A small sprig cooked with vegetables or a pinch of dried rosemary in a roasted root vegetable puree is plenty. Remove any woody stems before serving. Some babies find rosemary too intense at first, which is fine: offer it again a few weeks later when they have more flavour experience.

Thyme and oregano are also appropriate in small cooked amounts from around six months. Both are common in Mediterranean family cooking and have a long tradition of use in baby-friendly dishes. Dried versions in cooked food are gentler than large amounts of fresh herb, which can be more intense.

The approach for introducing herbs is the same as for any new food: one herb at a time, a small amount, familiar surrounding ingredients, and a two to three day observation window. Herb allergies are uncommon but not impossible. Watch for the same signs as with any new food: rash around the mouth or body, hives, unusual fussiness, vomiting or swelling. If any of these appear, stop the herb and speak to your paediatrician or health visitor.

Avoid strong, bitter or intensely pungent herbs in infancy. Chilli-based herbs and seasonings, raw garlic in large amounts, and any herbal supplement or herbal tea not specifically designed for infants should all be kept away from babies under twelve months. The risk is not that culinary herbs are toxic but that concentrated herbal preparations can contain compounds in amounts far higher than those found in food, and these have not been assessed for safety in infants.

Salt, sugar, and what to avoid

Understanding what to leave out of baby food is just as important as knowing what to add. For the first twelve months, the two most significant things to avoid are salt and added sugar. Both the NHS and the WHO are unambiguous on this.

No added salt under 12 months: A baby's kidneys are not yet capable of excreting excess sodium efficiently. When a baby consumes too much salt, the kidneys must work harder than they are designed to at this stage of development. Over time, a high-salt diet in infancy can contribute to elevated blood pressure and may set patterns of salt preference that persist into childhood and adult life. The recommendation from the NHS is zero added salt for babies under 12 months, and only very small amounts for children aged one to three years.

In practice, this means cooking the baby's food separately from the family meal, or taking out the baby's portion before seasoning. It also means being careful about ingredient-level salt in products like stock cubes, soy sauce, yeast extract, canned vegetables (choose no-added-salt varieties), deli meats and most processed foods. When reading labels, look at sodium per 100g: foods with more than 0.6g sodium per 100g are considered high salt and are not suitable as regular foods for babies.

No added sugar: Added sugar provides energy but no other nutrition, and regular consumption from infancy establishes a preference for sweet flavours and promotes tooth decay as soon as the first teeth appear. There is no nutritional reason to add sugar to any baby food. Naturally sweet foods such as ripe fruit, sweet potato, butternut squash and parsnip provide all the sweetness a baby's food needs, along with fibre and micronutrients that added sugar cannot provide. If you are using any processed foods in your baby's diet, check labels carefully: sugar is added to many products that are not obviously sweet.

No honey under 12 months: This is a firm safety rule, not a preference. Honey can contain spores of Clostridium botulinum, the bacterium that causes botulism. In adults and older children, these spores pass through the gut harmlessly. In babies under twelve months, the gut microbiome is not yet mature enough to prevent the spores from germinating and producing the botulinum toxin, which can cause infant botulism, a serious and potentially life-threatening illness. This applies to all forms of honey, including raw, pasteurised, manuka, and honey used in cooking or baking.

Whole cow's milk as a main drink under 12 months: Small amounts of cow's milk in cooking, such as a splash in a mash or a spoonful of yoghurt as part of a meal, are fine from six months. However, whole cow's milk should not replace breast milk or formula as the main drink before twelve months. Cow's milk does not contain the right balance of nutrients for an infant's primary nutritional needs, is low in iron, and contains protein concentrations that can put strain on immature kidneys. After twelve months, full-fat cow's milk can become the main milk drink.

Practical meal ideas

The following meal ideas illustrate how olive oil and herbs can be incorporated into everyday baby food at different stages of the first year. All portions should be salt-free and served at a safe temperature.

At 6 months: smooth purees with olive oil. This is the simplest starting point. Steam or roast a single vegetable such as courgette, carrot, sweet potato or butternut squash until completely soft. Blend to a smooth puree and stir in half a teaspoon of extra-virgin olive oil before serving. The oil improves the texture, making the puree smoother and easier to swallow, and adds calorie density and fat-soluble vitamin absorption. A pinch of dried basil or a small amount of fresh parsley blended in introduces an early herb flavour in a very gentle way.

At 6-7 months: olive oil in first grain and protein foods. As your baby starts taking grain-based foods like pasta, rice or soft polenta, olive oil is a natural addition. A small amount stirred into soft-cooked pastina (tiny pasta), which is a traditional first grain food in many Mediterranean families, gives it a pleasant flavour and smooth texture without needing any salt. Soft-cooked lentils mashed with a drizzle of olive oil and a very small amount of cooked garlic is a highly nutritious early protein meal.

At 8 months: herbs in mixed dishes. By eight months, most babies are eating a wider range of textures and foods. This is a good time to introduce herbs more actively. A sauce made from ripe tomatoes, a tiny amount of garlic cooked in olive oil, and a few fresh basil leaves blended in creates a versatile base that can be used with soft pasta or as a dipping sauce for soft finger foods. Keep it salt-free and skip any chilli or hot seasoning.

At 10 months: finger foods with olive oil. At this stage, many babies are working on self-feeding with soft finger foods. A light brush of olive oil on pieces of soft-roasted vegetable, soft toast fingers or small pasta shapes helps with texture and flavour. Parsley or thyme sprinkled over roasted soft vegetables adds flavour variety that supports palate development. Soft cheese such as ricotta mixed with a small amount of olive oil and a pinch of herbs makes a good dip or spread for soft bread pieces.

A useful practical tip for all stages: when cooking a family meal that contains olive oil and herbs, make a portion for the baby before adding salt, chilli or other adult seasonings. This is the easiest way to ensure the baby's food is safe, nutritious and flavourful without requiring an entirely separate cooking process.

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Frequently asked questions

How much olive oil should I add to a 6-month-old's food?

A small drizzle of around half a teaspoon of extra-virgin olive oil per meal is a good starting amount for a baby of six months. You can increase this gradually to around one teaspoon per portion as your baby grows and eats larger servings. The oil does not need to be used at every single meal, but including it regularly in purees, soft cooked vegetables and finger foods helps ensure your baby gets enough healthy fat to support brain development and the absorption of fat-soluble vitamins.

Can babies have garlic in their food?

Yes, babies can have garlic in cooked food from around six months once they have been eating solids for a few weeks. Garlic cooked into a dish is far milder than raw garlic and is used in family cooking in many traditions around the world. Start with a very small amount, such as a tiny piece of cooked garlic blended into a puree or a faint garlic flavour in a sauce. Raw or heavily concentrated garlic is more likely to cause stomach discomfort and is best avoided in the first year. Introduce garlic on its own with familiar foods so you can spot any reaction.

When can babies start having salt in their food?

The NHS and WHO both advise no added salt for babies under 12 months. A baby's kidneys are not yet mature enough to process large amounts of sodium, and regular salt intake can put strain on their developing kidneys. After 12 months, a very small amount of salt is acceptable, but children under five should still have much less than adults. When cooking family meals, always take out the baby's portion before adding salt at the table or in the pan.

Are herbs like basil and parsley safe for babies?

Yes, mild culinary herbs such as basil, parsley and a small amount of rosemary are safe for babies from around six months once solids are established. They provide gentle flavour variety and early exposure to a wide range of tastes, which research suggests supports a more adventurous palate later on. Introduce one herb at a time, using a small amount blended into a puree or stirred into a soft dish, and wait two to three days before trying another new herb or food. Strong or bitter herbs, and any herbal supplements or herbal teas, should be avoided in infancy.