How much food should a 6 month old be eating? Your guide to starting solids

October 22, 2025 •

4 min read

At around 6 months old, a baby's need for iron and other key nutrients increases beyond what milk alone can provide. Here’s a comprehensive guide to help you understand precisely how much food should a 6 month old be eating as they begin their journey with solid foods, emphasizing that milk remains their primary nutritional source.

Quick Summary

A 6-month-old's diet begins with small, explorative portions of purees or soft finger foods, alongside their main intake of breast milk or formula. The quantity and frequency increase based on readiness and hunger cues, with the focus on introducing diverse flavors and textures, not replacing milk. Key nutrients like iron and zinc become increasingly important as solid foods are introduced.

Key Points

Milk is Primary: Breast milk or formula remains the most important source of nutrition for a 6-month-old, providing most of their calories and nutrients.
Start Small and Slow: Begin with 1-2 teaspoons or tablespoons of single-ingredient purees or cereals, once or twice a day, focusing on exploration over quantity.
Prioritize Iron: Since iron stores begin to deplete around 6 months, introduce iron-rich foods like fortified infant cereal or pureed meats early in the process.
Follow Baby’s Lead: Respond to your baby's hunger and fullness cues instead of enforcing specific portion sizes, letting them regulate their intake.
Introduce Allergens Early: Research suggests introducing common allergens like peanuts, eggs, and dairy around 6 months can help reduce allergy risk, unless advised otherwise by a pediatrician.
Ensure Safety: Always supervise your baby while they eat, ensure they are in an upright position, and avoid choking hazards and honey.

The Nutritional Foundation: Milk First

At 6 months, breast milk or formula remains the most important source of energy and nutrients for your baby. Solid foods at this stage are primarily for exploring new tastes and textures, and complementing the nutrients they get from milk, not replacing it.

Formula-fed babies: Typically consume between 24 and 32 ounces of formula over a 24-hour period, with 4 to 6 feedings per day. A common amount is 6 to 8 ounces per feeding. However, it is important not to exceed 32 ounces in 24 hours.
Breastfed babies: Continue to breastfeed on demand, which might be 4 to 6 times a day or more frequently. Your baby will regulate their own intake, so it is important to observe their cues and ensure they are gaining weight appropriately.
As solids increase: As your baby's intake of solid foods increases over the coming months, their milk consumption may slightly decrease, but milk will still be their main source of nutrition for their first year.

How Much Solid Food to Offer

When introducing solids, the goal is not to have your baby finish a full meal, but rather to allow them to experience new flavors and textures. At 6 months, it's about practice and exploration.

Initial portions: Begin with very small amounts, offering just 1 to 2 teaspoons of a single-ingredient puree or infant cereal once or twice a day.
Gradual increase: As your baby shows more interest and gets the hang of swallowing, you can gradually increase the amount to 1 to 2 tablespoons per meal. By 8 months, they might be ready for two meals a day.
Listen to cues: Always follow your baby's lead. Pay attention to their hunger cues (leaning forward, opening mouth) and fullness cues (turning head away, closing mouth). Never force them to eat.
Expect mess: It is normal for babies at this age to play with their food and make a mess. This is part of the learning and sensory experience and should be encouraged.

Solid Food Portion Size Comparison Table

This table provides a general starting guide for solid food portions at 6 months, but always remember to adjust based on your baby's appetite.


Food Type	Initial Portion (approximate)	How to Offer
Pureed Fruits & Vegetables	1-2 teaspoons	Serve on a soft-tipped baby spoon, once or twice a day.
Infant Cereal (Iron-Fortified)	1-2 teaspoons	Mix with breast milk or formula to a thin, smooth consistency.
Pureed Meat/Poultry	1-2 teaspoons	Offer once your baby is comfortable with other solids, prioritizing iron-rich foods.
Finger Foods (BLW)	A few strips or large pieces	Soft-cooked vegetable sticks or soft fruit slices, large enough for them to hold.

First Foods and Nutrient Focus

As your baby approaches 6 months, their iron stores begin to diminish, making iron-rich foods a priority. Offering a variety of foods introduces different flavors and textures, which helps develop their palate and can prevent picky eating later on.

Iron-rich foods: Start with iron-fortified infant cereal mixed with breast milk or formula, or pureed meats. Well-cooked and mashed egg yolk is another option.
Vegetables: Soft-cooked and pureed vegetables are excellent first choices. Try carrots, sweet potatoes, peas, and squash.
Fruits: Pureed or mashed soft fruits like bananas, avocados, pears, and peaches are well-tolerated.
Allergenic Foods: Recent research suggests introducing common allergens like eggs, peanuts, dairy, and fish around 6 months can help reduce allergy risk. Introduce these one at a time and wait a few days before introducing the next new food to monitor for any reactions.
Water: Offer small sips of cooled, boiled water from a cup with meals. This helps them practice cup-drinking skills.

Purees vs. Baby-Led Weaning

Parents can choose between traditional spoon-feeding purees, baby-led weaning (BLW), or a combination of both.

Puree feeding: A traditional approach where you spoon-feed your baby smooth, pureed food. As they progress, the texture can be thickened and made lumpier.
Baby-Led Weaning (BLW): This method involves offering soft finger foods and letting the baby self-feed from the start. It encourages better fine motor skills and allows the baby to control their own food intake.
Combination Approach: Many parents find success by using both methods, offering some purees while also providing finger foods for exploration.

Important Feeding Safety Practices

Safety is paramount when feeding a 6-month-old. Always follow these guidelines:

Supervise: Never leave your baby unattended while they are eating.
Upright position: Your baby should be sitting upright in a high chair or infant feeding chair to reduce the risk of choking.
Avoid choking hazards: Do not offer foods that are hard, small, round, or sticky, such as whole nuts, hard candies, grapes, or raw carrots. Foods should be soft enough to dissolve easily.
No honey: Do not give honey to any baby under 12 months, as it can contain bacteria that cause infant botulism.
No added sugar or salt: Your baby does not need added sugar or salt. Their kidneys cannot process excess salt, and sugar is bad for their dental and overall health.

Conclusion: Trusting Your Baby's Cues

Deciding how much food should a 6 month old be eating is a process guided by their individual development and readiness, not a rigid set of rules. Remember that milk is still the most critical part of their diet. Focus on creating a positive and pressure-free environment for exploration. By watching your baby's hunger and fullness cues, offering a variety of nutritious, appropriately textured foods, and following safety guidelines, you can ensure a healthy and enjoyable start to their lifelong relationship with food. Consult your pediatrician if you have any concerns about your baby's feeding habits or growth. For more information on safe food preparation, you can visit HealthLink BC's feeding guide.

Frequently Asked Questions

Most babies are ready to start solids around 6 months, but it depends on developmental cues. Look for signs like good head control, sitting up with support, and showing interest in food.

A 6-month-old typically needs 24-32 ounces of breast milk or formula per day, distributed across 4-6 feedings. Milk should still be their main source of nutrition.

Yes, this is completely normal. At this age, introducing solids is more about exposing your baby to new tastes and textures than consuming a large amount of food. The quantity will increase as they get older and more comfortable.

Yes, you can. Baby-led weaning (BLW) involves offering soft finger foods for your baby to self-feed. Examples include soft-cooked vegetable sticks or soft fruit slices, large enough for them to hold.

Safe first foods include iron-fortified infant cereal, pureed meats, and pureed or mashed fruits and vegetables like banana, avocado, cooked sweet potato, and peas.

You can offer small sips of cooled, boiled water in a cup with meals once your baby starts solids, around 6 months. This helps them practice cup-drinking skills.

Watch for fullness cues such as closing their mouth, turning their head away, or showing disinterest in the food. Never force your baby to eat more than they want.