25 Cheap And Healthy Foods in Singapore Under $1
Many have the misconception that healthy eating = spending more money. But we beg to differ. Here are 25 cheap and healthy foods you can buy for under a dollar, so add them to your next grocery list! And we share our favourite recipes for you to whip up speedy, healthy family meals with them.
Note: These prices are based on units per serving and the average retail price across Cold Storage, Fairprice and Redmart.
Canned tuna is an excellent source of lean protein. It is packed with omega-3 fatty acids to help boost brain health and lower blood pressure. For a lower fat option, go with tuna canned in water.
Try making a tuna and white bean salad or Middle Eastern tuna pockets for a simple but nutritious meal.
Average price: $0.80 per serving ($2.45 per 150 g can).
This lean meat is low in fat and calories but high in protein. Just one serving can help keep you full so you won't be prone to snacking. Dishes with chicken breast don’t have to be boring. Try our honey sesame chicken parcels or Turkish chicken couscous recipes.
Average price: $0.80 for 100 g serving ($2.40 per 300 g pack, on offer at Fairprice).
Beans, compared to fresh poultry, is the less expensive source of protein. They also metabolise slower, helping to and stave off hunger. Beans are packed with fibre, which keeps your digestion system in tip-top shape. These beans are great in soups, salads and Mexican favourites like Mexican chicken tacos and Mexican bean and quinoa cakes.
Average price: $0.70 per 50 g serving ($2.10 per 150 g can).
Tofu is loved for its versatility - steam, stir-fry or drop in soups. Firm tofu is great for a stir-fry while silken tofu can even be incorporated into smoothies for extra protein boost. A moderate use of tofu may help reduce cholesterol levels and high blood pressure.
Try 10 fab recipes using the versatile tofu.
Average price: $0.32 per serving ($0.95 per packet).
Pumpkin seeds (or pepitas) are a great option for a healthy snack. This nutritional powerhouse contains zinc and magnesium to boost immune support and helps prevent cardiac arrest, heart attack and stroke. It’s also a plus that these seeds are easily portable and require no refrigeration. Eat them raw or roasted with spices.
Average price: $0.50 per serving ($8.55 per 150 g packet).
Yoghurt contains probiotics that balances out the microflora in your gut and improves digestion. Protein in the dairy product helps regulate blood pressure and lower the risk of stroke. Power up your mornings with this healthy fast breakfast.
Average price: $0.80 per serving ($6.75 per 1 kg).
Milk is packed with nutrients such as calcium, potassium and vitamin B12 – they are needed to maintain strong bones, healthy blood pressure and regulate mood swings.Most people don't need the full-fat version; go for skimmed or low-fat milk instead.
Average price: $0.55 per 200 ml serving ($5.50 per 2-litre bottle).
If you're dieting, eating cottage cheese with fruit before bed can help to control your appetite. It contains a protein called casein, the protein that takes the longest time to digest. Or try having these yummy spinach and cheese rolls for dinner.
Try our Spinach And Cheese Rolls recipe
Price: $0.90 per 50 g serving ($3.90 per 200 g tub).
This stronger, nuttier-tasting option needs a little getting used to but it packs the same healthy nutrients that are found in whole meal bread. With the right sauce and toppings, this pasta dish is an easy way to sneak in whole grains into family meals. Try using whole wheat pasta with this traditional Bolognese sauce.
Average price: $0.45 per serving ($2.25 per packet).
Brown rice is healthier compared to it’s polished, white counterpart as it is unrefined. The proteins, calcium, magnesium, and fibre, are still completely intact. For those who are trying to lose weight or have diabetes, brown rice provides a slow burn as it has a low glycemic rating. If you’re not used to the crunchiness of the rice, start off by mixing brown with white rice. And you'll love our Brown Rice Salad.
Average price: $0.53 per 100 g serving ($5.30 for 1 kg packet).
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Add cooked quinoa to garden salads, or serve it as a side. This pseudo-cereal/seed has been consumed for thousands of years in South America, and is known for its benefits including energy boosting, improved metabolic health and bowel movement. It is cooked the same way as rice and can be easily incorporated into your diet.
Try these superfood salads: Pumpkin salad with black quinoa or quinoa salad with broccoli and orange.
Average price: $0.99 for a 50 g serving ($9.90 for 500 g packet).
Corn kernels aren’t hard to find, but amongst the line of instant popcorn boxes in the grocery store, be sure to get the ones that aren’t loaded with flavouring. If you search in the dried foods section, you may get raw corn kernels at a steal. That aside, it’s a great snack for weight-watchers as it’s free of sugar, fat, and low in calories.
Average price: $0.30 for a 100 g serving ($1.55 for 400 g packet).
Technically, barley is not a whole grain but it contains more fibre than white, brown or wild rice. Pearl barley is heart healthy, and has been shown to help prevent cardiovascular disease and keeps diabetes in check. Besides a sweet drink or dessert, try barley in this Chicken And Pearl Barley Salad or Chicken And Kale Power Soup.
Average price: $0.31 for a 100 g serving ($1.55 for 500 g packet).
There are many types of oats – steel cut, instant, rolled. The difference is in the texture and cooking time. The nutritional value of these oats are similar, high in fibre and protein, low in calories and fat. There is a special soluble fibre called beta-glucan that helps your intestinal tract trap substances to reduce cholesterol levels. Try this nutritious Bircher Muesli recipe.
Average price: $0.25 per 50 g serving ($5 for 1 kg packet).
Bananas are one of the most widely consumed fruits in the world for good reason. They are big in fibre, antioxidants and potassium that maintains low blood pressure. Unripe bananas mostly contain starch while ripe bananas are sweeter due to the starch turning into sugar. Use unripe bananas in cooking as they are packed in resistant starch and will fill you up.
Average price: $0.57 per banana ($2.85 per bunch of 5).
RELATED: Top 10 High-Fibre Foods To Add To Your Diet
Grapes are a great source of vitamin C and powerful antioxidants such as polyphenols that may help prevent many types of cancer. It is also anti-inflammatory, helping to reduce the risk of atherosclerosis which causes artery blockage and cardiovascular disease. The fibre and potassium in grapes also support heart health and protects the body against the loss of muscle mass and bone density.
Average price: $0.99 per 100 g serving ($4.95 per 500 g pack).
For those who have a sweet tooth but refuse to indulge in unhealthy artificial sweets, apples are nature’s candy. Other than satisfying your cravings, biting and chewing on apples can stimulate the production of saliva in your mouth. This reduces the chances of tooth decay by lowering bacteria levels. Try the fruit in our delicious Dutch Apple Tart.
Average price: $1 per apple ($4.25 per pack of 4).
Not only are honeydews sweet and juicy, they make a refreshing juice on a hot day. They contain the usual nutrients including vitamin C, potassium, and vitamin B6 that's essential for heart health. You can have half a honeydew and not worry about how much calories it will cost you (only 108!).
Average price: $0.77 per 100 g serving ($4.65 per 600 g honeydew).
RELATED: 10 Ways To Boost Your Heart Health
Despite being a fruit that is 91 per cent water, the watermelon boasts a wealth of health benefits. It provides ample hydration for hot days and also helps prevent constipation. It has vitamin A that helps keep hair shiny and moisturised. Watermelon's lycopene, which gives it its red colour, supports heart health and its potassium helps retain calcium for stronger bones and joints.
Average price: $0.40 per 200 g serving ($6.95 per 3.5 kg watermelon).
Related: 7 Easy Ways To Stay Hydrated
These young soy beans are great for a pick-me-up snack. Often served as an appetiser in Japanese restaurants, they are gluten free, low calorie and contain no cholesterol, yet contain energy, protein and fibre. Edamame is a good source of iron, which helps keep energy levels up. They contain isoflavones, which have been linked with a lower risk of osteoporosis, while the magnesium may help lessen PMS symptoms.
Average price: $0.58 per 100 g serving ($2.90 per 500 g frozen pack).
Cauliflower is packed with vitamin C; in fact, one serving of cauliflower contains 77 per cent of the recommended daily value of vitamin C. This cruciferous vegetable also has beta-carotene and the purple grafitti variety is said to be especially high in antioxidant capacity. Cauliflower's vitamin K is also essential for building strong bones and for blood clotting. Try our 10 delicious ways with cauliflower.
Average price: $0.89 per 100 g serving ($4.45 per 500 g head).
Your granny was right - carrots do help improve vision.They are rich in beta-carotene that protects the eyes against macular degeneration and slows down signs of ageing. The vitamin A in carrots helps to flush out the toxins from the body as well as hasten waste movement.
Average price: $0.36 per 200 g serving ($0.90 per 500 g packet).
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Just one celery stalk form the bunch contains 16 calories, 0 fat and 5g of fibre. It is beneficial for the digestive tract and cardiovascular system. It contains luteolin that is believed to possess anti-cancer properties. It’s great in soups and as a snack. Try eating celery with peanut butter for a nutritious snack, or enjoy it in our Warm Chicken Salad With Sesame Dressing.
Average price: $0.20 per stalk ($1.60 per bunch).
Soy milk has always been a good alternative for people with a milk intolerance or allergy. The best thing about it is that soy milk can improve your blood lipid profile, lowering cholesterol in your blood stream. The omega-3 and omega-6 fatty acids as well as the powerful phyto-antioxidants in soy milk can protect your blood vessels from haemorrhage, making your blood vessels much more resilient.
Average price: $0.60 per 250 ml serving ($2.35 per 1-litre carton).
The list of benefits of drinking tea is endless, from protecting your heart health to reducing the risk of cancer. It contains antioxidants and is an effective way to stave off degenerative diseases such as Alzheimer’s. Brew tea at home and skip the store-bought sugary ones. Homemade green tea is the good stuff.
Average price: $0.25 per teabag ($5 a box).
Compiled by Siti Masudah Mohd Azmi / Updated July 7, 2020