I have been researching the cheapest sources of protein but most sources are from overseas where their prices are very different from Singapore. Out of the three macronutrients, protein is the hardest to obtain cheaply. We also tend to over-consume carbs and fats while under-consuming protein. Protein also keeps us full for a longer time. So I decided to come up with a list of cheap natural sources of protein in Singapore.
Most of the sources on the list cost less than S$3.00 per 100g of protein. The “gold standard” of protein, chicken breast, costs over S$3.50 per 100g of protein so it did not make the list. The majority of the list are plant-based, showcasing the high efficiency of plant-based vs animal-based proteins. Eating more plant-based protein is not only lighter on the wallet but also on the environment.
Take note that the costs and ranking can change significantly due to price changes or discounts but the list is a good start to finding cheap natural sources of protein.
List Of Top 10 Cheapest Natural Protein Sources
Here is a list of the 10 cheapest natural sources of protein that I have found.
| Food Source | Cost Of 100g Of Protein |
| Chickpeas | S$2.85 |
| Eggs | S$2.83 |
| Lentils | S$2.76 |
| Rice | S$1.65 – S$2.60 |
| Peanuts | S$2.46 |
| Pig Liver | S$2.45 |
| Black Beans | S$2.22 |
| Sunflower Seeds | S$1.97 |
| Beancurd / Tofu | S$1.95 |
| Soya Beans | S$0.74 |
1) Chickpeas – S$2.85 Per 100g Of Protein
Source: Photo by Polina Tankilevitch from Pexels
Chickpeas, also known as garbanzo beans, are a type of legume and is a great source of plant-based protein. It is recommended to soak chickpeas overnight before cooking them. It is very versatile as it can be creamy or crunchy depending on the cooking method.
Chickpeas Product Information
Serving Size – 100g
Serving Nutrition – 364 Calories | 19g Protein | 6g Fat | 61g Carbs
Reference Product Name – Taste of India Premium Chickpeas (Kabuli Chana) Garbanzo 1kg @ NTUC
Price – S$5.50
Chickpeas Food Ideas
- Hummus
- Roasted/fried chickpea
- Steam and incorporate in salad
- Chickpea curry
2) Eggs – S$2.83 Per 100g Of Protein
Source: Photo by Rusiru Bhagya from Pexels
Eggs are one of the foods that we associate with cheap protein. Eggs are not only a great source of protein but it also contains many micronutrients like Vitamin A, B, D, E, K and more. We can also easily add an egg to any recipe for a boost to its protein and nutrition.
Eggs Product Information
Serving Size – 1 whole egg (55g)
Serving Nutrition – 81 Calories | 7g Protein | 5g Fat | 0.5g Carbs
Reference Product Name – Pasar Thai Fresh Eggs 550g @ NTUC
Price – S$1.95 for 10 eggs 550g
Eggs Food Ideas
- Sunnyside up
- Hard-boiled eggs
- Scrambled eggs
- Ramen egg
- Steamed egg
- French toast
- Egg drop soup
3) Lentils – S$2.76 Per 100g Of Protein
Source: Pixabay
Lentils are commonly used in Indian and Middle Eastern dishes. They have an acquired taste due to their mushy texture but you cannot deny their high nutritional value.
Lentils Product Information
Serving Size – 100g
Serving Nutrition – 358 Calories | 24g Protein | 2g Fat | 63g Carbs
Reference Product Name – Tesco Red Split Lentils 500g @ NTUC
Price – S$3.45
Lentils Food Ideas
- Lentil curry
- Lentil soup
- Boil and incorporate in salad
4) Rice – S$1.65 To S$2.60 Per 100g Of Protein
Source: Photo by Polina Tankilevitch from Pexels
Rice is our staple food that appears almost every day. We usually treat rice as a source of carbs but for the price paid, the protein content is surprisingly high. It is not practical to treat rice as a source of protein as the carb content ratio and per serving is too high. What we can do is to combine rice with other protein products like eggs and meat.
Rice Product Information
Serving Size – 50g
White Rice Serving Nutrition – 175 Calories | 4g Protein | 1g Fat | 40g Carbs
Reference Product Name – Fairprice Thailand Rice – White 5kg @ NTUC
Price – S$5.85
Brown Rice Serving Nutrition – 178 Calories | 4g Protein | 1g Fat | 38g Carbs
Reference Product Name – Fairprice Thailand Rice – Brown (Unpolished) 5kg @ NTUC
Price – S$11.20
Rice Food Ideas
- Fried rice with eggs
- Omurice
- Rice with lentil or chickpea curry
- Burrito
- Sushi
5) Peanuts – S$2.46 Per 100g Of Protein
Source: Photo by Karolina Grabowska from Pexels
Although we always associate peanuts with nuts, they are unrelated to tree nuts like pistachios, walnuts and almonds. They in the family of legumes that are related to lentils and beans. They are high in fat so there needs to be portion control.
Peanuts Product Information
Serving Size – 50g
Serving Nutrition – 134 Calories | 12g Protein | 26g Fat | 7g Carbs
Reference Product Name – Tong Garden Nuts – Salted Peanuts 1kg @ NTUC
Price – S$6.90
Peanut Food Ideas
- Peanut butter
- Stir fry peanut chicken
- Roasted peanuts
6) Pig Liver – S$2.45 Per 100g Of Protein
Pig liver and other organs are highly nutritional and very cost-effective if you can accept the taste. Make sure to fully cook animal organs to prevent illness like hepatitis.
Pig Liver Product Information
Serving Size – 100g
Serving Nutrition – 134 Calories | 21g Protein | 4g Fat | 3g Carbs
Reference Product Name – Fresh Bulan (Indonesia) Pig Liver 200g @ Sheng Siong
Price – S$1.05
Pig Liver Food Ideas
- Stir fry pig liver
- Pig liver soup
7) Black Beans – S$2.22 Per 100g Of Protein
Black beans have a dense and meaty texture, making them popular in vegetarian dishes in Latin American and Mexican cuisine. They are actually not black but really dark blue.
Black Beans Product Information
Serving Size – 100g
Serving Nutrition – 341 Calories | 22g Protein | 1g Fat | 62g Carbs
Reference Product Name – Hong Black Bean (XL) 500g @ NTUC
Price – S$2.40
Black Beans Food Ideas
- Burrito
- Black bean soup
- Boil and incorporate in salads
8) Sunflower Seeds – S$1.97 Per 100g Of Protein
Sunflower seeds are tiny but nutritious. They are a great snack and has a relatively low fat to protein ratio compared to nuts.
Sunflower Seeds Product Information
Serving Size – 25g
Serving Nutrition – 140 Calories | 6g Protein | 13g Fat | 3g Carbs
Reference Product Name – RedMan Sunflower Seed 1Kg @ Shopee
Price – S$4.50
Sunflower Seeds Food Ideas
- Raw/roasted sunflower seeds
- Raw/roast and incorporate in salad
- Sunflower seed butter
9) Beancurd / Tofu – S$1.95 Per 100g Of Protein
Beancurd a.k.a tofu is technically a processed food but its ingredients are mainly just soya beans and water. The macro ratios can vary widely between the different kinds of tofu. The tofu variation that we are looking for is tau kwa.
Beancurd / Tofu Product Information
Serving Size – 225g
Serving Nutrition – 263 Calories | 30g Protein | 12g Fat | 10g Carbs
Reference Product Name – Fortune Tau Kwa – Original @ NTUC
Price – S$1.15
Beancurd / Tofu Food Ideas
- Deep-fried tofu
- Steamed tofu
- Stir fry tofu
- Braised tofu
- Yong tau foo
10) Soya Beans – S$0.74 Per 100g Of Protein
The champion for the cheapest protein source in Singapore is Soya Beans. Soya Beans are the raw material of many plant-based meat substitutes like beancurd, tempeh and soya milk.
Soya Beans Product Information
Serving Size – 100g
Serving Nutrition – 446 Calories | 36g Protein | 20g Fat | 30g Carbs
Reference Product Name – Pasar Dried Soya Bean @ NTUC
Price – S$2.15
Soya Beans Food Ideas
- Soya bean milk
- Boil and incorporate in salads
- Soya bean and anchovies soup
High Protein Sources Special Mentions
Here are some of the protein sources that did not make the list.
| Food Source | Cost Of 100g Of Protein |
| Edamame | S$3.58 |
| Rolled Oats | S$3.54 |
| Peanut Butter | S$3.19 |
| Whey Protein Powder | S$2.83 |
| Bread Flour | S$1.91 |
| Pea Protein Powder | S$1.89 |
| Vital Wheat Gluten | S$1.83 |
1) Edamame – S$3.58 Per 100g Of Protein
Edamame beans are soya beans that are harvested before it is mature. It is most popular as a Japanese snack.
It did not make the list due to its price. However, it is still a very good source of protein and easily prepared for consumption. If you can purchase the version without shells, you can just throw the frozen beans into boiling water for a few minutes and you are ready to go.
Edamame Product Information
Serving Size – 100g
Serving Nutrition – 122 Calories | 11g Protein | 5g Fat | 10g Carbs
Reference Product Name – Asia Evergreen Frozen Edamame Skin-off – 500g @ NTUC
Price – 2 for 3.90
Edamame Food Ideas
- Edamame snack
- Boil and incorporate in salads
2) Rolled Oats – S$3.54 Per 100g Of Protein
Rolled oats are a great convenient carb source and have a higher protein to carb ratio than rice. They also have a higher fibre content than rice for better digestive health and keep you full for longer. It did not make the list due to its price. I like to soak the rolled oats in some boiling water and add two soft boil eggs and mix them to get a porridge consistency.
Rolled Oats Product Information
Serving Size – 40g
Serving Nutrition – 144 Calories | 6g Protein | 3g Fat | 22g Carbs
Reference Product Name – Harraways Rolled Oats 1kg @ NTUC
Price – S$4.95
Rolled Oats Food Ideas
- Rolled oats porridge
- Overnight oats
- Rolled oats cookies
3) Peanut Butter – S$3.19 Per 100g Of Protein
Peanut butter is great tasting but it has a really high caloric count. When I was saving money, I just ate 2 – 3 tablespoons of peanut butter during lunch. The advantages of peanut butter are that it has a long shelf life and it is a really convenient source of food. It did not make the list due to its cost and it is not recommended to eat it in big amounts.
Peanut Butter Product Information
Serving Size – 32g
Serving Nutrition – 200 Calories | 7g Protein | 17g Fat | 5g Carbs
Reference Product Name – FairPrice Peanut Butter – Creamy @ NTUC
Price – S$3.50
Peanut Butter Food Ideas
- Peanut butter toast
- Mix with cooked oats
- On its own
- Apple dippers
4) Whey Protein Powder – S$2.83 Per 100g Of Protein
Whey protein powder is one of the most convenient cost-efficient sources of protein and it is a great addition to any shakes to boost up the protein content. The amount of flavours is also insane, ranging from double chocolate to even milk tea.
It did not make the list due to it being overly processed and it should only be treated as a supplement and not a replacement due to its lack of micronutrients.
Whey Protein Powder Product Information
Serving Size – 25g
Serving Nutrition – 103 Calories | 21g Protein | 2g Fat | 1g Carbs
Reference Product Name – Myprotein Impact Whey Protein 2.5kg @ Myprotein.com.sg
Price – S$58.08
Whey Protein Powder Food Ideas
- Incorporate in any shake
- Protein pancakes
5) Bread Flour – S$1.91 Per 100g Of Protein
Bread flour has high protein content to give bread its structure. However, it has a really high carb to protein ratio. I have seen videos making seitan (mock meat) from bread flour but I think the yield isn’t very good.
It did not make the list due to it being extremely processed and it is not feasible to make it the main protein source.
Bread Flour Product Information
Serving Size – 125g
Serving Nutrition – 445 Calories | 16g Protein | 2g Fat | 92g Carbs
Reference Product Name – FairPrice Bread Flour 1kg @ NTUC
Price – S$2.50
Bread Flour Food Ideas
- Bread (lol)
- Seitan (mock meat)
6) Pea Protein Powder- S$1.89 Per 100g Of Protein
Pea protein powder is a plant-based protein powder. It has an even higher cost-efficiency than whey protein. However, I have seen reviews online that it doesn’t taste that good on its own and it does not mix well. At that price, I don’t think I can complain.
It did not make the list due to it being overly processed and it should only be treated as a supplement and not a replacement due to its lack of micronutrients
Pea Protein Powder Product Information
Serving Size – 30g
Serving Nutrition – 116 Calories | 24g Protein | 2g Fat | 1g Carbs
Reference Product Name – Myprotein Pea Protein Isolate 2.5kg @ Myprotein.com.sg
Price – S$78.99
Pea Protein Powder Food Ideas
- Incorporate in shakes
- Protein pancakes
7) Vital Wheat Gluten – S$1.83 Per 100g Of Protein
Vital wheat gluten is basically what you get when you extract all of the gluten out of flour and remove most of the carbs. It is a really cost-efficient source of protein. Vital wheat gluten can be used to make seitan (mock meat) and we can get a really high yield quickly as we will not need to wash off the carbs. It did not make the list due to it being super processed.
Vital Wheat Gluten Product Information
Serving Size – 30g
Serving Nutrition – 120 Calories | 21g Protein | 1g Fat | 6g Carbs
Reference Product Name – Thong Sheng Vital Wheat Gluten 1kg @ Shopee
Price – S$12.80
Vital Wheat Gluten Food Ideas
- Keto bread
- Seitan (mock meat)
TL, DR
I have curated a list of the cheapest natural protein sources in Singapore. Protein is the hardest to get cheap as compared to carbs and fats. We also tend to over-consume carbs and fats while neglecting protein due to its price. The majority of the protein sources are plant-based so this list is also semi-vegan friendly. Plant-based protein is not only more cost-efficient but also less burdensome on the environment.
If you know of any other protein sources that I have missed out on or have any food ideas, drop a comment below and let me know!
