Unlocking the Secrets of 30 Affordable Healthy Foods in the Philippines

JB, October 18, 2023 22 min read 2058

Unlocking the Secrets of 30 Affordable Healthy Foods in the Philippines

Introduction

Ever thought eating healthy would make your wallet cry? Think again, pare! There’s this crazy notion floating around that you’ve got to be some kind of high-rolling big shot to afford a healthy diet. Well, we’re here to bust that myth wide open with our guide to affordable healthy foods in the Philippines. Like, seriously? Who came up with that crap that eating healthy is expensive? Probably the same people who think a salad should cost more than a steak.

Now, don’t get me wrong. I’m not saying you can eat like a king on a janitor’s salary, but let’s cut the drama. Eating healthy doesn’t have to be a VIP-only affair. Especially not in the Philippines, where we’re blessed with a smorgasbord of affordable and nutritious local foods.

So, buckle up, because we’ve got a list of 30 affordable and healthy foods in the Philippines that’ll make both your body and budget say, ‘Salamat, po!’ Trust me, by the end of this, you’ll be feasting like a health-conscious sultan without the sultan-level expenses.

Why This List Matters

Alright, let’s get down to brass tacks. Why the hell should you care about this list? Simple: because your health and your wallet are two things you don’t wanna mess with. You see, eating healthy isn’t just some fad or a hashtag you slap on your Instagram salad pics. It’s a lifestyle choice that can literally add years to your life and life to your years. And let’s be real, who doesn’t want to live long enough to see their ex get fat?

But here’s the kicker: you don’t have to sell a kidney to afford it. Nah, you can keep both kidneys and still eat like you give a damn about yourself. That’s the beauty of living in the Philippines. Our local foods are like that hidden indie band that’s both incredibly good and criminally underrated. They offer a unique blend of affordability and nutrition that you won’t find in those overpriced “superfoods” from halfway around the globe.

So, whether you’re a local looking to explore the richness of your own backyard or a foreigner eager to taste what the Philippines has to offer, this list is your golden ticket. It’s like having your cake and eating it too, except the cake is actually a delicious, nutrient-packed papaya or something.

The Criteria

Price: Must be affordable for the average Juan.
Nutritional Value: Must pack a punch in vitamins, minerals, or other health benefits.
Availability: Easy to find in local markets, sari-sari stores, or even your lola’s backyard.

The List: Fruits

Ah, fruits—the nature’s candy that won’t give you diabetes. Let’s kick off this list with some fruity delights that are as easy on the wallet as they are on the waistline.

Bananas

Affordable Healthy Foods in the Philippines

Price Range:
You can snag these bad boys for as low as 30 to 60 pesos per kilo, depending on where you’re shopping. That’s cheaper than a pirated DVD, and way better for you.

Health Benefits:
Bananas are like the Swiss Army knife of fruits. They’re packed with potassium, which is great for your heart and can help lower blood pressure. Plus, they’ve got vitamin C, vitamin B6, and fiber. They’re basically a multivitamin in a peel.

Quick Recipe Idea: Banana Cue
Skewer some bananas, roll ’em in brown sugar, and fry those suckers. Boom! You’ve got yourself a Banana Cue—a street food classic that’s as Filipino as Manny Pacquiao singing karaoke.

Papaya

Price Range:
We’re talking about 40 to 70 pesos per kilo here. That’s less than the cost of a regrettable late-night fast-food run.

Health Benefits:
Papayas are like the spa day of fruits. They’re loaded with vitamin C, vitamin A, and folate. Plus, they’ve got an enzyme called papain that aids in digestion. It’s like a tummy rub from the inside.

Quick Recipe Idea: Papaya Smoothie
Toss some papaya chunks into a blender, add a splash of milk or coconut water, and hit that blend button like you’re DJing a party. Refreshing and nutritious!

Mangoes

Price Range:
Depending on the season, you can get these tropical gems for around 80 to 150 pesos per kilo. A bit pricier than the others, but worth every centavo.

Health Benefits:
Mangoes are the drama queens of the fruit world—in a good way. They’re bursting with vitamins A and C, and they’ve got antioxidants that are like bouncers for your cells, kicking out the riff-raff that can lead to disease.

Quick Recipe Idea: Mango Float
Layer slices of mango, graham crackers, and condensed milk in a dish. Chill it in the fridge until it’s as cool as you are. This is the dessert that’ll make you the star of every potluck.

The List: Vegetables

Alright, enough with the sweet stuff. Let’s move on to the greens that won’t make you green around the gills. Vegetables, baby! These are the foods your mom nagged you about, and for good reason.

Kangkong (Water Spinach)

Price Range:
You can get a bundle of these leafy greens for around 20 to 40 pesos. That’s cheaper than a pack of cigarettes, and unlike smoking, kangkong actually improves your lung function.

Health Benefits:
Kangkong is like the underdog of the veggie world. It’s rich in vitamins A and C, and it’s got iron and calcium too. It’s like eating a salad and taking a supplement, all in one.

Quick Recipe Idea: Adobong Kangkong
Sauté some garlic and onions, toss in the kangkong, add soy sauce and vinegar, and let it simmer. It’s adobo, but make it leafy. Your tastebuds and your blood cells will thank you.

Talong (Eggplant)

Price Range:
You’re looking at around 60 to 100 pesos per kilo. Still cheaper than a movie ticket, and way more beneficial.

Health Benefits:
Eggplants are like the introverts of the vegetable kingdom. They’re low-key amazing. They’ve got fiber, potassium, and a bunch of antioxidants. Plus, they’re low in calories, so go ahead and eat your heart out.

Quick Recipe Idea: Tortang Talong
Grill the eggplant until the skin is charred, peel it off, then mash the flesh. Dip it in beaten eggs, fry it, and you’ve got a tortang talong that’s as comforting as your lola’s hugs.

Ampalaya (Bitter Melon)

Price Range:
This one’s a steal at 40 to 80 pesos per kilo. It’s an acquired taste, but your wallet won’t be bitter about it.

Health Benefits:
Ampalaya is the tough love of vegetables. It’s bitter as hell, but it’s good for you. It’s packed with vitamins A and C, and it’s even got some properties that can help regulate blood sugar.

Quick Recipe Idea: Ampalaya with Egg
Slice it thinly, soak it in salt water to reduce the bitterness, then sauté it with garlic, onions, and beaten eggs. It’s a simple dish that packs a nutritional wallop.

The List: Protein Sources

Alright, let’s talk about the building blocks of life, or at least the building blocks of a damn good meal—protein! These are the foods that’ll make you feel like you could arm-wrestle a carabao and win. Let’s get into it.

Galunggong (Round Scad)

Price Range:
You can get this fishy delight for around 120 to 180 pesos per kilo. That’s a steal, especially when you consider the nutritional bang you’re getting for your buck.

Health Benefits:
Galunggong is like the blue-collar worker of the sea—humble but hardworking. It’s rich in omega-3 fatty acids, which are like VIP passes for your heart. Plus, it’s a good source of protein and vitamin D.

Quick Recipe Idea: Galunggong Paksiw
Throw the fish in a pot with some vinegar, water, garlic, and ginger. Let it simmer until it’s as tender as your feelings after watching a rom-com. Serve it with rice, and you’ve got a meal that’s both hearty and heart-healthy.

Tofu

Price Range:
This plant-based powerhouse will set you back around 70 to 100 pesos per block. That’s less than a cup of overpriced coffee.

Health Benefits:
Tofu is like the indie film of protein sources—underappreciated but full of substance. It’s got all nine essential amino acids, plus a good amount of iron, calcium, and magnesium.

Quick Recipe Idea: Tofu Sisig
Cube the tofu, fry it until it’s crispy, then toss it with onions, chilies, and soy sauce. Serve it sizzling and watch even the most die-hard meat lovers ask for seconds.

Chicken Liver

Price Range:
You can score this for around 100 to 150 pesos per kilo. That’s cheaper than most cuts of chicken, and it’s like a nutritional jackpot.

Health Benefits:
Chicken liver is like the overlooked middle child who’s actually a genius. It’s loaded with iron, vitamin A, and a ton of B vitamins. It’s basically a multivitamin in meat form.

Quick Recipe Idea: Adobong Atay
Sauté it with garlic, onions, soy sauce, and vinegar. Add a bay leaf and some pepper, and let it cook until it’s as soft as your heart when you see a puppy. Serve it over rice, and you’ve got a meal that’s as nutritious as it is delicious.

The List: Grains and Legumes

Okay, let’s shift gears and talk about the stuff that fills you up without filling you out—grains and legumes. These are the unsung heroes of a balanced diet, the reliable sidekicks to your protein-packed superheroes. Let’s dig in.

Brown Rice

Price Range:
You can get this grainy goodness for around 40 to 60 pesos per kilo. A bit pricier than white rice, but your body will thank you for the upgrade.

Health Benefits:
Brown rice is like the nerdy cousin of white rice—it’s got layers. And in those layers, you’ll find fiber, vitamins, and minerals that white rice lost when it decided to go mainstream.

Quick Recipe Idea: Brown Rice Sinangag
Fry up some garlic until it’s golden, toss in your leftover brown rice, add a splash of soy sauce, and you’ve got a breakfast dish that’ll make you forget about those sugary cereals.

Munggo (Mung Beans)

Price Range:
These tiny green wonders will cost you around 70 to 100 pesos per kilo. That’s a small price to pay for something that can be turned into a variety of dishes.

Health Benefits:
Munggo is like the utility player on a basketball team—versatile and reliable. It’s packed with protein, fiber, and antioxidants. Plus, it’s easy on the digestive system, so you won’t feel like you swallowed a brick.

Quick Recipe Idea: Munggo Guisado
Sauté garlic, onions, and tomatoes, throw in the mung beans and some water or broth, and let it simmer until it’s as comforting as your favorite hoodie. Add some pork or shrimp if you’re feeling fancy.

Corn

Price Range:
You can get a piece of corn for around 10 to 20 pesos. That’s cheaper than a bag of chips, and it won’t leave you with greasy fingers.

Health Benefits:
Corn is like the summer fling of grains—fun and surprisingly good for you. It’s got fiber, vitamins, and antioxidants. Plus, it’s a good source of energy, so you can keep the party going.

Quick Recipe Idea: Corn on the Cob
Boil or grill it, slather it with butter, sprinkle some salt, and you’ve got a snack that’s as simple as it is satisfying.

The List: Nuts and Seeds

Alright, let’s get a little nutty, shall we? Nuts and seeds are like the confetti of the food world—small, colorful, and they make everything better. Plus, they’re packed with nutrients that’ll make you feel like a million bucks, without actually costing a million bucks.

Peanuts

Price Range:
You can get a bag of these for around 50 to 100 pesos per kilo. That’s less than what you’d spend on a night out, and there’s no hangover involved.

Health Benefits:
Peanuts are like the life of the party in the nut world. They’re rich in protein, healthy fats, and they’ve got a bunch of vitamins and minerals. They’re basically a snack that doubles as a health supplement.

Quick Recipe Idea: Homemade Peanut Butter
Roast the peanuts, toss ’em in a blender with a bit of salt and oil, and blend until smooth. Congrats, you’ve just made peanut butter that’ll make store-bought jars look like chumps.

Sunflower Seeds

Price Range:
A pack of these will set you back around 40 to 60 pesos. That’s cheaper than most fancy coffees, and it won’t give you the jitters.

Health Benefits:
Sunflower seeds are like the hidden gems of the seed world. They’re loaded with vitamin E, selenium, and healthy fats. They’re like a beauty treatment you can eat.

Quick Recipe Idea: Sunflower Seed Salad
Toss them into a salad with some leafy greens, cherry tomatoes, and a light vinaigrette. It’s like eating a bowl of sunshine.

Cashews

Price Range:
These are a bit on the pricier side, costing around 400 to 600 pesos per kilo. But hey, you’re worth it.

Health Benefits:
Cashews are like the luxury cars of the nut world—sleek, rich, and good for your heart. They’re packed with vitamins, minerals, and antioxidants that’ll make you feel like you’re indulging, even when you’re actually being good.

Quick Recipe Idea: Cashew Chicken
Stir-fry some chicken with veggies, toss in a handful of cashews, and finish it off with a savory sauce. It’s a dish that’ll make you feel like a five-star chef, even if you can barely boil water.

The List: Dairy and Alternatives

Let’s moo-ve on to something creamy, shall we? Dairy and its alternatives are like the comfort blankets of the food world—warm, soothing, and they make everything better. But don’t worry, we’re not talking about the stuff that’ll clog your arteries or empty your bank account.

Carabao Milk

Price Range:
You can get this local delicacy for around 70 to 100 pesos per liter. That’s a bit pricier than cow’s milk, but it’s like comparing a tricycle to a Jeepney—both will get you there, but one’s a hell of a lot more fun.

Health Benefits:
Carabao milk is like the overachieving sibling of cow’s milk. It’s richer in calcium, protein, and vitamins. Plus, it’s easier to digest, so your tummy won’t throw a fit.

Quick Recipe Idea: Carabao Milk Pudding
Mix the milk with some sugar and gelatin, heat it up until everything’s dissolved, then let it set in the fridge. It’s like leche flan’s less diva-ish cousin.

Yogurt

Price Range:
A tub of this will cost you around 80 to 150 pesos, depending on the brand and flavor. Still cheaper than a therapy session, and almost as soothing.

Health Benefits:
Yogurt is like the best friend you never knew you needed. It’s packed with probiotics, which are like tiny cheerleaders for your gut. Plus, it’s a good source of protein and calcium.

Quick Recipe Idea: Yogurt Parfait
Layer it with some fresh fruits and granola, and you’ve got a breakfast or snack that’ll make you feel like you’re at a five-star spa, instead of your cramped kitchen.

Cheese

Price Range:
You can get a block for around 150 to 300 pesos. A bit of a splurge, but a little goes a long way.

Health Benefits:
Cheese is like the comic relief in the drama of life. It’s rich in calcium, protein, and it’s got a bunch of vitamins. Just go easy on it, because it’s also rich in fat and calories.

Quick Recipe Idea: Cheese Pimiento Sandwich
Mix some grated cheese with pimiento and a bit of mayonnaise. Spread it on bread, and you’ve got a sandwich that’ll make you forget about those sad, pre-packaged ones.

The List: Herbs and Spices

Time to spice things up a bit! Herbs and spices are like the plot twists in a telenovela—small but impactful. They can turn a bland dish into a culinary masterpiece, and they pack a surprising amount of health benefits. Let’s get into it.

Tanglad (Lemongrass)

Price Range:
You can get a bunch of these aromatic stalks for around 20 to 40 pesos. That’s cheaper than a can of soda, and it won’t rot your teeth.

Health Benefits:
Lemongrass is like the spa treatment of the herb world. It’s got antioxidants, it’s good for digestion, and it can even help reduce anxiety. It’s like a chill pill you can eat.

Quick Recipe Idea: Lemongrass Tea
Chop up some stalks, boil them in water, and strain. Add a bit of honey or calamansi, and you’ve got a tea that’ll make you feel like you’re in a Zen garden.

Luya (Ginger)

Price Range:
A chunk of this root will cost you around 40 to 60 pesos per kilo. That’s less than a pack of cigarettes, and it’s actually good for your lungs.

Health Benefits:
Ginger is like the Swiss Army knife of herbs. It’s anti-inflammatory, it’s good for digestion, and it can even help with nausea. It’s like your lola’s remedy for everything, but it actually works.

Quick Recipe Idea: Salabat
Slice it up, boil it in water, and add a bit of honey or sugar. It’s a drink that’ll warm you up faster than a hug from your jowa.

Bawang (Garlic)

Price Range:
A kilo of this will set you back around 80 to 120 pesos. But considering you only use a few cloves at a time, it’s a bargain.

Health Benefits:
Garlic is like the superhero of the spice world. It’s got antibacterial properties, it’s good for your heart, and it can even boost your immune system. It’s like wearing an armor made of flavor.

Quick Recipe Idea: Garlic Fried Rice
Fry up some minced garlic until it’s golden, toss in some leftover rice, and season with a bit of salt. It’s a breakfast dish that’ll kick your ass into gear.

The List: Miscellaneous

Alright, we’ve reached the potpourri section of our list—the odds and ends that don’t fit neatly into any category but are too damn good to ignore. Let’s dive into this mixed bag of culinary delights.

Coconut

Price Range:
You can get a whole coconut for around 30 to 50 pesos. That’s less than a bottle of designer water, and it’s way more versatile.

Health Benefits:
Coconuts are like the multitaskers of the food world. The water’s hydrating, the meat’s nutritious, and the oil’s good for your skin. It’s like a Swiss Army knife that grows on trees.

Quick Recipe Idea: Buko Juice
Crack open a coconut, pour the water into a glass, scoop out the meat, and throw it in. Add some ice, and you’ve got a drink that’s as refreshing as a dip in the ocean.

Tuyo (Dried Fish)

Price Range:
A pack of these salty wonders will cost you around 50 to 100 pesos. That’s cheaper than a bag of chips, and it’s got way more personality.

Health Benefits:
Tuyo is like the bad boy of the food world—salty but irresistible. It’s a good source of protein and omega-3 fatty acids, just go easy on it if you’re watching your sodium.

Quick Recipe Idea: Tuyo Fried Rice
Fry up some tuyo until it’s crispy, flake it, and toss it into some garlic fried rice. It’s a breakfast dish that’ll wake you up faster than a cold shower.

Eggs

Price Range:
A dozen of these will set you back around 80 to 120 pesos. That’s like 10 pesos an egg, which is a steal for something that can be turned into a million different dishes.

Health Benefits:
Eggs are like the classic novels of the food world—timeless and full of substance. They’re packed with protein, vitamins, and minerals. Plus, they’re one of the few food sources of vitamin D.

Quick Recipe Idea: Sunny Side Up
Crack an egg into a hot pan with a bit of oil, cook until the whites are set but the yolk is still runny, and season with a bit of salt and pepper. It’s a simple dish that’ll make you feel like a morning person, even if you’re not.

The List: Drinks

Last but not least, let’s wet our whistles with some drinks that’ll quench your thirst and boost your health. Because let’s face it, sometimes you need something more exciting than tap water to wash down all that goodness.

Calamansi Juice

Price Range:
A bag of these tiny citrus wonders will cost you around 40 to 60 pesos. That’s less than a can of soda, and it won’t make your teeth feel like they’re wearing sweaters.

Health Benefits:
Calamansi is like the pocket rocket of the citrus world—small but packs a punch. It’s loaded with vitamin C, and it can even help with digestion.

Quick Recipe Idea: Calamansi Cooler
Squeeze some calamansi into a glass, add water and a bit of sugar or honey, throw in some ice, and you’ve got a drink that’ll make you feel like you’re on a beach, even if you’re just on your couch.

Green Tea

Price Range:
A box of this will set you back around 100 to 200 pesos, depending on the brand. Still cheaper than a latte, and it won’t give you the coffee jitters.

Health Benefits:
Green tea is like the yoga of the beverage world—calming and good for pretty much everything. It’s got antioxidants, it’s good for your heart, and it can even help with weight loss.

Quick Recipe Idea: Iced Green Tea
Brew some green tea, let it cool, pour it over ice, and add a splash of lemon or honey. It’s like a spa day in a glass.

Tuba (Coconut Wine)

Price Range:
A bottle of this local brew will cost you around 50 to 100 pesos. That’s cheaper than most beers, and it’s got way more character.

Health Benefits:
Tuba is like the wild cousin of coconut water. It’s got some of the same nutrients, plus a bit of alcohol. Just remember, moderation is key.

Quick Recipe Idea: Tuba Cocktail
Mix some tuba with a bit of calamansi juice and a splash of soda. It’s a cocktail that’ll make you feel like you’re at a fiesta, even if you’re just in your living room.

The List: Snacks

Alright, we’ve covered the main courses and the drinks, but what about those in-between moments when you’re peckish but not quite ready for a full-on meal? Snacks, my friend, snacks! Let’s dig into some nibbles that are as good for your body as they are for your soul.

Camote (Sweet Potato)

Price Range:
You can get these orange beauties for around 40 to 60 pesos per kilo. That’s less than a bag of processed snacks, and it won’t make you feel like garbage afterward.

Health Benefits:
Camote is like the overachieving student of the root vegetable class. It’s loaded with fiber, vitamins A and C, and a bunch of other nutrients that’ll make you feel like you’re cheating the system.

Quick Recipe Idea: Camote Cue
Slice ’em up, roll them in brown sugar, and fry them until they’re crispy on the outside but soft on the inside. It’s like eating candy, but without the guilt trip.

Turon

Price Range:
You can make this at home for around 50 to 70 pesos for a batch of 10. That’s cheaper than a box of donuts, and it won’t give you a sugar crash.

Health Benefits:
Okay, so Turon isn’t exactly a health food, but it’s got some redeeming qualities. The banana provides some vitamins and minerals, and if you go easy on the sugar, it’s not a total dietary disaster.

Quick Recipe Idea: Classic Turon
Wrap some slices of banana and a sprinkle of brown sugar in a spring roll wrapper, then fry until golden. It’s like a handheld dessert that’ll make you the hit of any gathering.

Balut

Price Range:
These fertilized duck eggs will set you back around 15 to 25 pesos each. It’s a bit of an acquired taste, but it’s a cultural experience in a shell.

Health Benefits:
Balut is like the daredevil of the snack world—not for the faint of heart, but thrilling for those who are up for it. It’s packed with protein and a variety of nutrients, including calcium and phosphorus.

Quick Recipe Idea: Balut Ala Pobre
After you’ve sipped the broth and eaten the yolk, you can take it up a notch. Sauté the embryo in some garlic, onions, and a splash of soy sauce. It’s a dish that’ll either horrify or delight you, but you won’t know until you try.

Conclusion

Alright, we’ve been through fruits, veggies, proteins, grains, legumes, nuts, seeds, dairy, herbs, spices, drinks, and even snacks. Whew! That’s a smorgasbord of options that prove one undeniable point: eating healthy in the Philippines doesn’t have to be a luxury. It’s not about chomping down on imported, overpriced “superfoods.” Nah, the real superfoods are the ones that are readily available in your local palengke, sari-sari store, or even your lola’s backyard.

You don’t need to break the bank to treat your body like the temple it is. With a bit of creativity and a dash of local flavor, you can whip up meals that are as good for your health as they are for your wallet. And let’s be real, there’s nothing more satisfying than living your best life without going broke in the process.

So what are you waiting for? Get your ass to the nearest palengke and start living that healthy, affordable life!