7 Best Protein Sources for Older Adults
Updated on July 13, 2026
Protein matters at every stage of life, but especially as you get older. “As we age, protein becomes increasingly important for maintaining muscle mass, strength, and physical function,” says Boston-based Liz Weiss, RDN, founder of Liz’s Healthy Table and author of The GLP-1 Kitchen.
Muscle mass loss can start as early as your thirties, with greater loss happening beginning at age 65. This age-related decline is called sarcopenia, and upping your protein intake can help slow it. Getting older, especially at an advanced age, can also bring a smaller appetite, as well as digestive and dental concerns. All these issues make it important to choose protein sources that are easy to chew and pack lots of protein per bite.
The National Council on Aging recommends that people ages 65 and older get about 1 to 1.2 grams (g) of protein per kilogram (kg) of body weight per day. For example, a 150-pound adult weighs about 68 kg, so they would need roughly 68 to 82 g of protein per day. You may also prefer to aim higher, toward the 1.2 to 1.6 g/kg recommendation from the Dietary Guidelines for Americans. Ultimately, a registered dietitian-nutritionist can help you identify the right amount of protein for your health status and goals. You can also use the following protein calculator to get a sense of how much protein you need:
Whatever your personal target, these high-protein foods can help you reach it.
1. Canned Tuna
- Protein per 85 g serving: 16.2g
Canned tuna’s low price makes a serving of fish accessible, even on a limited budget. Kimberley Wiemann, RDN, of Westbury, New York, notes that this protein’s soft texture is easy to chew, making it a good choice for anyone with dental issues.
You may have heard the advice to “shop the perimeter” of the grocery store. But not every healthy protein comes from the butcher’s counter or cold case. You’ll find shelf-stable tuna in the canned food aisle. Tuna’s omega-3 fats have been linked to lower risk of heart disease which is an important perk for older adults, who are at higher risk of this condition.2. Cottage Cheese
- Protein per ½-cup serving: 11.6g
Thanks to social media influencers, cottage cheese is a favorite among the younger, health-conscious crowd. But this dairy product is an all-ages, high-protein go-to, and it’s already familiar to adults who experienced its 1980s heyday.
Weiss says cottage cheese is an excellent protein option for older folks, providing 12 to 14 g per ½ cup. It’s calcium-rich, too, with 108 milligrams (mg) per ½-cup serving. Weiss notes that other important nutrients in cottage cheese include vitamin D (when fortified), choline, and vitamin B12, which support bone, brain, and cardiovascular health.
Cottage cheese can be easily swapped into many recipes, even if you don’t usually like it.
3. Rotisserie Chicken
- Protein per 1 breast: 33.6g
Nothing beats the convenience of rotisserie chicken. It’s a high-protein meal starter that needs little prep. “A precooked rotisserie chicken on hand can make it simpler for older adults to meet their recommended protein intake because the cooking and seasoning is already done,” says Wiemann. “It can be consumed on its own with veggies and starch on the side. Or it can be shredded over salad, into soups, or sandwiches.”
If you won’t consume the entire chicken within three to four days, shred it and keep it in a sealed container in the freezer. There, it’ll fuel low-effort meals for even longer. When you’re ready to use it again, simply move it to the refrigerator until thawed.
4. Greek Yogurt
- Protein per 7 oz container: 19.9g
To smoothies, sauces, and parfaits, Greek yogurt lends a creamy texture and packs 20 g of protein per 7-ounce container. “Greek yogurt is another great option that is easy to chew and swallow,” says Wiemann.
Each serving also supplies 230 mg of calcium. Because older people have a higher risk of bone fractures, shoring up bone health with this mineral is a dietary best practice. Although the daily value for the general population is 1,000 mg, it’s recommended that women ages 50 and up, and all people ages 70 and older, get 1,200 mg per day.
5. Canned Black Beans
- Protein per ½-cup serving: 7.98 g
Canned beans come in many varieties — all good options — but black beans are an especially great choice for older people. Along with their 8 g of protein per ½-cup serving, they’re among the highest-fiber beans around. Weiss says that this fiber supports gut health and digestive regularity. Gut microbiome diversity tends to decrease with age, so adding fiber is a dietary step you don’t want to miss. Keep a can in your pantry as a no-cook protein for salads, dips, soups, and more.
6. Salmon
- Protein per 85 g serving, canned: 17.5g
Salmon may be on the pricier side, compared with tuna, but not every type breaks the bank. “It can work for a variety of budgets and cooking styles because fresh, frozen, and canned options can all be nutritious choices,” says Weiss. Canned is typically the least expensive option, and it’s already cooked.
This fish is a nutritional powerhouse to include in your diet as you age. “Salmon is especially valuable because it offers a combination of high-quality protein and the long-chain omega-3 fats EPA and DHA, which are associated with supporting heart, brain, and eye health,” says Weiss. As a snack, she suggests canned salmon salad on whole-grain crackers. At mealtimes, flake cooked salmon over mixed greens or use it as the protein base of a brown rice or quinoa bowl. When choosing between wild and farmed salmon, note that the wild variety is slightly higher in protein (but tends to be lower in omega-3 fats). Neither option is a bad choice for older people. Selecting one to purchase may come down to availability, budget, environmental concerns, or your nutritional goals.
7. Eggs
- Protein per 1 egg: 6.24g
Older people may remember when nutritional advice said eggs were a no-no, but health organizations reversed that guidance after deeper research on cholesterol. Now the American Heart Association recommends one to two eggs per day as part of a heart-healthy diet.
Eggs are an ideal staple for older people to enjoy in moderation. “Eggs are a great choice for older adults because they are simple to prepare, easy to chew, generally affordable, and a good source of protein, vitamin B12, and choline,” says Wiemann. “Eggs are also versatile and can provide a variety of different meals, so it does not feel repetitive.” Try them any time of day in a veggie scramble, saucy shakshuka, or fluffy frittata.
More High-Protein Options for Older Adults
If you’re looking for a wider variety of foods to ensure you eat enough protein, the National Resource Center on Nutrition and Aging offers even more suggestions. For vegetarians, vegans, and anyone who wants to add more plant-based protein to their diet, the National Council on Aging notes that edamame, tofu, and tempeh are packed with protein, too.
Food Source
Amount per Serving
Protein per Serving
Tempeh
1 cup
31 g
Beef
3 oz
24 g
Tofu
½ cup
21.8 g
Lentils (cooked)
1 cup
17 g
Almonds
⅓ cup
10 g
Edamame (shelled, cooked)
½ cup
9 g
Milk (low fat)
1 cup
8 g
Quinoa (cooked)
1 cup
8 g
Chickpeas
½ cup
7 g
Oatmeal (cooked)
1 cup
5 g
Spinach (cooked)
1 cup
5 g
Green peas
½ cup
4 g
Avocado
½ cup
2 g
Apricot
1 cup
2 g
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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- How much protein do older adults need? National Council on Aging. December 11, 2025.
- Dietary Guidelines for Americans. United States Department of Agriculture. 2025.
- Fish, tuna, canned. USDA FoodData Central. October 31, 2024.
- Omega-3 in fish: How eating fish helps your heart. Mayo Clinic. January 20, 2026.
- Heart Disease Risk Factors. Centers for Disease Control and Prevention. December 2, 2024.
- Cottage cheese, NFS. USDA FoodData Central. October 31, 2024.
- Vitamin D. National Institutes of Health: Office of Dietary Supplements. June 27, 2025.
- Choline. National Institutes of Health: Office of Dietary Supplements. June 2, 2022.
- Vitamin B12. National Institutes of Health: Office of Dietary Supplements. July 2, 2025.
- Chicken breast, rotisserie, skin not eaten. USDA FoodData Central. October 31, 2024.
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- Yogurt, Greek, plain, lowfat. USDA FoodData Central. April 1, 2019.
- Calcium. National Institutes of Health: Office of Dietary Supplements. July 11, 2025.
- Black beans, from canned, no added fat. USDA FoodData Central. October 31, 2024.
- Chart of high-fiber foods. Mayo Clinic. December 23, 2025.
- Tseng CH et al. From dysbiosis to longevity: a narrative review into the gut microbiome's impact on aging. Journal of Biomedical Science. October 11, 2025.
- Salmon, sockeye, canned, total can contents. USDA FoodData Central. April 1, 2019.
- Omega-3 Fatty Acids. National Institutes of Health: Office of Dietary Supplements. August 22, 2025.
- Fish, salmon, sockeye, wild caught, raw. USDA FoodData Central. April 18, 2024.
- Fish Faceoff: Wild Salmon vs. Farmed Salmon. Cleveland Clinic. February 12, 2025.
- Eggs, Grade A, Large, Whole. USDA FoodData Central. December 16, 2019.
- 4 Protein Mistakes to Avoid. American Heart Association.
- Dodd K. Nutrition Needs for Older Adults: Protein. National Resource Center on Nutrition and Aging. February 14, 2020.
- Cooking With Plant-Based Protein: 5 Tasty Options to Try. National Council on Aging. September 29, 2025.
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