What foods are high in folate NZ?

December 25, 2025 •

5 min read

Since August 2023, non-organic wheat flour used for bread-making in New Zealand has been mandatorily fortified with folic acid, a significant public health initiative. This adds to a range of natural and fortified foods that Kiwis can incorporate into their diet to ensure an adequate intake of this essential B vitamin.

Quick Summary

A guide to the best folate-rich foods in New Zealand, including natural sources such as leafy greens and fortified products. Explains the difference between folate and folic acid and offers dietary tips.

Key Points

Mandatory Fortification in NZ: Non-organic wheat flour for breadmaking has been fortified with folic acid since August 2023, boosting population-wide intake.
Natural Folate Sources: Excellent natural sources in NZ include dark leafy greens like spinach and broccoli, legumes such as chickpeas and lentils, and fruits like oranges and avocado.
Folate vs Folic Acid: Folate is the natural, less stable form in food, while folic acid is the synthetic, more stable form used in fortified products and supplements.
Pregnancy Requirements: Women planning or in early pregnancy in NZ should take an 800mcg folic acid supplement daily, in addition to a folate-rich diet, to reduce neural tube defect risk.
Cooking Matters: To preserve natural folate in vegetables, it is best to eat them raw or lightly cooked, as heat can degrade the vitamin.
Read the Label: Check nutritional information on packaged goods like breakfast cereals and gluten-free breads, as some are voluntarily fortified with folic acid.

Understanding Folate: The Essential B9 Vitamin

Folate, also known as vitamin B9, is a water-soluble vitamin essential for a number of critical bodily functions. It plays a key role in cell growth and reproduction, DNA synthesis, and the formation of healthy red blood cells. A deficiency can lead to a type of anaemia called megaloblastic anaemia. While vital for everyone, folate is particularly important during periods of rapid growth, such as pregnancy, to help prevent neural tube defects in unborn babies.

Folate vs. Folic Acid: What's the Difference?

While often used interchangeably, there is a key distinction between folate and folic acid, especially in the context of the New Zealand diet.

Folate is the natural form of vitamin B9 found in many foods. However, it can be easily destroyed during cooking and is not as stable as its synthetic counterpart.
Folic Acid is the synthetic, more stable form of vitamin B9 used in supplements and for fortifying foods. It is more readily absorbed by the body than natural food folate.

This distinction is important because while natural food sources are beneficial, reaching sufficient levels, particularly for pregnancy, can be challenging without fortified foods or supplements.

Natural Foods High in Folate in New Zealand

For those looking to boost their folate intake through whole foods, several readily available options in New Zealand are excellent sources of this vital nutrient. Cooking can reduce folate levels, so it is often best to eat these foods raw or lightly cooked where possible.

Leafy Green Vegetables

Spinach: A top contender, both raw and boiled spinach offer significant folate content.
Broccoli: A staple vegetable, broccoli is a reliable source of folate, especially when lightly steamed.
Brussels Sprouts: These small, mighty vegetables pack a folate punch.
Asparagus: A serving of asparagus provides a healthy dose of folate.

Legumes

Legumes are an affordable and potent source of folate, and are easy to incorporate into a variety of meals.

Lentils: Cooked lentils are exceptionally rich in folate.
Chickpeas: Often used in salads, curries, and dips, chickpeas contain a good amount of folate.
Kidney Beans and Black-Eyed Peas: These are other excellent choices for boosting your folate with legumes.

Fruits

Certain fruits are also a great way to top up your folate levels.

Oranges and Orange Juice: Citrus fruits are a classic source of folate.
Avocado: The creamy texture of avocado makes it a versatile, folate-rich addition to meals.
Bananas: A convenient snack, bananas also contain folate.
Papaya: This tropical fruit offers a decent amount of folate per serving.

Nuts and Seeds

Peanuts and Almonds: Nuts are a good snacking choice that contribute to your daily folate.
Sunflower Seeds: A simple sprinkle of sunflower seeds can add to your intake.

Animal Products

Beef Liver: A very high source of folate, though pregnant women should consume it in moderation due to its high Vitamin A content.
Eggs: A large egg contains a moderate amount of folate.

Fortified Foods with Folic Acid in New Zealand

To improve public health outcomes, especially for women of childbearing age, the New Zealand government has implemented a mandatory fortification policy. This means that a significant portion of the food supply now contains added folic acid.

Mandatory Fortification

Non-organic Bread Wheat Flour: Since August 2023, most bread in New Zealand is mandatorily fortified with folic acid. This is an important way to increase the population's overall folate intake. This does not apply to organic bread, bread made from other grains, or flour not intended for breadmaking.

Voluntary Fortification

Breakfast Cereals: Many breakfast cereals have added folic acid. It is best to check the nutritional label to confirm.
Fruit and Vegetable Juices: Some manufacturers voluntarily add folic acid to their juices.
Milk Alternatives: Certain soy and rice milk products are fortified.
Gluten-Free Breads: These may also be voluntarily fortified.

Folate-Rich Foods Comparison Table

Here is a quick comparison of folate content in some common natural and fortified foods, based on typical serving sizes. Please note that figures can vary, and it's best to check nutritional information on specific products where possible.


Food Item (NZ)	Type	Estimated Folate (mcg DFE)	Source
Cooked Spinach (1/2 cup)	Natural	131
Cooked Lentils (1/2 cup)	Natural	180 (approx.)
Avocado (1/2 fruit)	Natural	82
Orange Juice (3/4 cup)	Fortified/Natural	35
Fortified Cereal (1 serving)	Fortified	100+
Fortified Bread (1 slice)	Fortified	50 (approx.)
Beef Liver (cooked, 3 oz)	Natural	215

Maximising Your Folate Intake in NZ

Prioritise Variety: Include a mix of leafy greens, legumes, fruits, and fortified products to ensure a consistent intake.
Cook Smart: To preserve natural folate, steam or microwave vegetables instead of boiling them. Eat vegetables raw in salads where possible.
Read Labels: For fortified products like bread and cereal, check the nutrition information panel to see the folate content.
Balanced Meals: Combine different folate-rich ingredients. A salad with raw spinach, avocado, and chickpeas is a great example.
Consider Supplements: For pregnant women or those planning pregnancy, supplementation is often recommended in addition to dietary changes to meet the higher requirements.

Folate and Pregnancy in New Zealand

For women who are pregnant or planning to conceive, the importance of folate is elevated, and the Ministry of Health has specific recommendations. Adequate intake helps prevent neural tube defects such as spina bifida. While a folate-rich diet is crucial, relying solely on natural food sources may not be enough to meet the increased demands. The Ministry of Health recommends that women planning a pregnancy take a daily folic acid tablet for at least four weeks before conception and for the first 12 weeks of pregnancy. For more information, the Ministry of Health's resource on folic acid is a valuable source of information.

Conclusion

Maintaining an adequate folate intake is essential for general health and especially critical during pregnancy. In New Zealand, this is made easier through the availability of both a wide variety of natural food sources and mandatorily fortified bread. By incorporating a balanced diet that includes leafy greens, legumes, citrus fruits, and checking labels for fortified products, Kiwis can effectively manage their folate levels. For those with increased needs, particularly pregnant women, a supplement remains the recommended and safest option, ensuring optimal health outcomes for both mother and baby.

Frequently Asked Questions

Folic acid is added to non-organic wheat flour for breadmaking to increase the overall folate intake of the population, helping to reduce the incidence of neural tube defects, particularly among women of childbearing age.

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic, more stable form used in supplements and added to fortified foods like bread. The body absorbs folic acid more efficiently than natural food folate.

Leafy green vegetables like spinach, broccoli, and Brussels sprouts are among the highest in natural folate. Legumes like lentils and chickpeas are also excellent sources.

Yes, mandatory fortification of bread with folic acid in New Zealand is considered a safe and well-accepted public health approach by authorities. Scientific evidence has shown its safety and effectiveness in reducing neural tube defects.

Mandatory fortification only applies to non-organic wheat flour used for breadmaking. Organic breads and breads made from other grains, including many gluten-free varieties, are not required to be fortified, although some manufacturers may choose to do so voluntarily.

To preserve the natural folate in vegetables, opt for cooking methods like steaming or microwaving instead of boiling, as folate is water-soluble and can be lost. Eating vegetables raw, such as in salads, is also an effective way to retain folate.

For women planning pregnancy or in the early stages, diet alone is typically not enough. The Ministry of Health recommends taking an 800mcg folic acid supplement daily in addition to a folate-rich diet to ensure sufficient intake and reduce the risk of neural tube defects.