Protein for Seniors: Best High-Protein Foods, Drinks, and Daily Requirements

Why Protein Matters for Seniors

Protein is essential for seniors because of the gradual muscle loss that comes with aging. Many seniors experience accelerated age-related muscle loss, known as sarcopenia, which can affect strength, balance, and mobility. It can also increase a senior’s risk of falls and hospitalizations.

Meeting adequate protein requirements can help older adults:

• Maintain muscle mass and strength
• Support bone health
• Support stable energy levels
• Improve immune function
• Recover faster from illness or injury
• Reduce the risk of frailty

Research also supports that seniors who meet their protein requirements and exercise regularly can significantly slow age-related muscle loss. Many health experts recommend a high-protein diet for seniors over 60.

How Much Protein Do Seniors Need?

Healthy seniors need between 1.0-1.2 grams of protein per kilogram (kg) of body weight, according to nutrition needs for older adults listed by the National Resource Center on Nutrition and Aging (NRCNA). This is an increase from the 0.8 grams per kg recommended for younger adults./p>

However, overall health and lifestyle factors can affect a senior’s protein needs. Seniors recovering from illness, injury, or surgery can recover more quickly by increasing their protein intake. As a matter of fact, seniors recovering from surgery may benefit from eating at least 1.6 grams of protein per kg of body weight, according to research on pre- and post-surgical nutrition.

Protein Calculator for Seniors

To calculate daily protein intake, seniors can use this simple formula provided by the NRCNA:

• Step one: Convert weight from pounds to kilograms by dividing the number of pounds by 2.2.
• Step two: Multiply the weight in kilograms by 1.0-1.2 grams for a custom protein target.

Here’s an example for a senior who weighs 150 pounds:

• 150 ÷ 2.2 = 68 kg
• 68 x 1.2 = 82 grams of protein (rounded up)

Therefore, a 150-pound senior needs between 68 and 82 grams of protein per day. This should be spread throughout the day. For many seniors, 25-30 grams of protein per meal is a good goal.

Best High-Protein Foods for Seniors

Lean meats, fish, and low-fat dairy products make for great sources of animal-based protein, and they can help improve heart health. Some of the healthiest high-protein animal-based food options include:

• Chicken and turkey are rich in iron and B12. If choosing the white-meat poultry route, try to go with skinless poultry when possible. A three-ounce serving of chicken and turkey both have around 25 grams of protein.
• Fish and seafood like salmon, tuna, mackerel, herring, and white fish are rich in omega-3 fats as well as protein. A 3-ounce serving of salmon has about 22 grams of protein.
• Eggs are versatile and packed with nutrients including vitamins A, B6, B12, D, and E as well as folate and essential minerals. One large egg has around 6 grams of protein.
• Greek yogurt and cottage cheese are available in low-fat options and are both a good source of calcium. One cup of low-fat Greek yogurt can have up to 24 grams of protein while one cup of low-fat cottage cheese can have approximately 28 grams.
• Lean or extra-lean beef and pork like sirloin, round, or loin cuts are decent options. A 3-ounce serving of extra-lean beef has around 22 grams of protein.

Best Plant-Based Protein Sources

Plant-based proteins are great sources of amino acids and can add variety to an older adult’s diet. The best plant-based protein options for seniors include:

• Lentils, beans, and chickpeas are a good source of fiber and protein. If going with a canned option, try to choose a low-sodium option if possible. One cup of cooked lentils has around 18 grams of protein.
• Tofu, tempeh, and edamame are a good source of whole protein that also provide amino acids. One cup of tofu has around 20 grams of protein while one cup of cooked edamame has about 17 grams of protein.
• Nuts and seeds, like pistachios and flaxseed, provide healthy fats and many amino acids. Depending on the type of nut, a one-ounce serving of nuts has about 4-7 grams of protein.
• Whole grains like quinoa are a good way to add smaller amounts of protein to a meal. One cup of cooked quinoa has around 8 grams of protein.

Affordable High-Protein Foods for Seniors

For anyone on a budget or just looking to save money, there are several affordable high-protein foods for seniors. Consider buying options like:

• Canned tuna, salmon, or chicken are great quick options for protein. When possible, choose low-sodium options packed in water or olive oil.
• Eggs can be prepared in several ways. For an easy protein fix, add a hard-boiled egg to a salad or add egg whites to your scrambled eggs.
• Peanut butter and other nut butters are a good source of healthy fats and have a long shelf-life.
• Beans and lentils are some of the least expensive protein sources available and come in dried or canned varieties.
• Cottage cheese and Greek yogurt are usually available in less-expensive store brand options.

Best High-Protein Drinks for Seniors

High-protein drinks are an easy protein supplement for seniors. Protein shakes come in a wide range of flavors and options with something for everyone.

Best Overall Options

For an all-rounded protein drink for seniors, try one of these:

• Premier Protein has 20-30 grams of protein per shake. Choose from coffeehouse and non-dairy options. Their mini protein shakes have 22 grams of protein per serving.
• BOOST High Protein nutritional drinks contain 20 grams of protein, 27 vitamins and minerals, and have no artificial sweeteners. Additionally, their drinks are kosher and gluten-free.

Best Low Sugar Protein Drinks

For those looking to cut out sugar or following a diabetic diet, consider the following low-sugar protein drinks for seniors:

• Fairlife Core Powerhas 26 grams of protein and added electrolytes to help seniors stay hydrated. Depending on flavor, Core Power has 5-6 grams of sugar. Their Core Power Elite variety has 42 grams of protein and between 7-8 grams of sugar.
• Ensure Max Protein has 30 grams of protein, 25 vitamins and minerals, and 1 gram of sugar. Some options also have caffeine.

Best Plant-Based Protein Drinks

For anyone looking to cut out dairy or whey protein, these plant-based protein drinks may be the best option:

• ALOHA protein drinks have 18 grams of protein and are made with fair-trade certified coconut milk.
• Orgain plant based protein shakes have 20 grams of protein and 140 calories per serving.

When Protein Drinks Are Helpful for Seniors

Protein drinks can be a great choice for seniors who aren’t getting enough protein from food alone. This is especially true for seniors experiencing the following

• Poor appetite
• Recovery from illness or surgery
• Chewing and swallowing challenges

Best Protein Powders for Seniors

The best protein powder for seniors includes high-quality protein that’s easy to digest. Whey and casein protein are some of the best protein powders for seniors over 60. Additionally, powders with added collagen can benefit joint and bone health.

For many seniors, 20 grams of protein per serving is sufficient. However, to find the best protein powders for seniors over 70, you might have consider options closer to 30 grams of protein per serving to reduce the effects of sarcopenia.

Best Whey Protein Powders

Whey protein is easier for seniors to digest, is easily absorbed, and has a high leucine content. Leucine is a key amino acid that helps with muscle repair. In fact, research shows that leucine-enriched whey protein can improve cardiometabolic health in seniors.

Some of the best whey protein powders for seniors include:

• Legion Whey+ has 22 grams of grass-fed protein as well as 12 grams of amino acids.
• Nutricost Whey Protein Concentrate contains 25 grams of protein and is a good option for seniors on a budget.

Best Plant Based Protein Powders

Soy and pea protein powders are a solid choice for seniors who want a plant-based option:

• Ora So Lean and So Clean has 23 grams of protein with digestive enzymes to aid absorption.
• KOS Organic Superfood Plant Protein has 20 grams of protein plus 12 vitamins and minerals and digestive enzymes.

Best Protein Powder for Digestive Comfort

Protein powders with fewer ingredients are often easier for seniors to digest. Added enzymes and probiotics also aid digestion.

• Transparent Labs Whey Protein Isolatehas 28 grams of protein per serving and no artificial sweeteners. Whey isolate is a low-lactose option that’s easier for seniors to digest.
• Drink Wholesome offers minimally processed protein powders with around 15 grams of protein per serving and without any artificial or ultra-processed ingredients.

High Protein Snacks for Seniors

Seniors can enjoy a variety of quick snacks to boost their protein intake. Consider the following high-protein snacks for seniors:

• Greek yogurt cups often have about 15 grams of protein per serving and are available in low-sugar options.
• Cheese sticks or slices have around 6-7 grams of protein in one ounce.
• Hummus with whole grain crackers or vegetables can be a great source of nutrients and protein. A quarter cup of hummus has approximately 5 grams of protein.
• Hard boiled eggs can be bought ready to eat or prepped to snack on. Each egg offers around 6 grams of protein.
• Nut butter with vegetables or whole grain crackers can be another delicious and healthy snack. Two tablespoons of nut butter offers around 7-8 grams of protein.

High Protein Meals for Seniors

Eating protein throughout the day is the best way to get the nutritional benefits of protein without relying on supplements. Consider the following high-protein meals for seniors that offer around 25-30 grams of protein per meal:

High-Protein Breakfasts

To get in protein first thing in the morning, consider these options:

• Greek yogurt bowl with fruit and nuts (approximately 26 grams)
• Spinach and cheese omelets (about 24 grams for a two-egg omelet)

Protein-Packed Lunches

For high-protein lunches, try the following:

• Chicken salad with whole grain crackers (29 grams of protein)
• Lentil soup with side salad (about 26 grams of protein)
• Tuna sandwich on whole grain break (approximately 28 grams of protein)

Protein-Centered Dinners

Choose a meat or plant-based main course during dinner, such as:

• Baked salmon and roasted vegetables (about 27 grams of protein)
• Turkey meatballs and quinoa (approximately 30 grams of protein)
• Tofu stir-fry with brown rice (about 27 grams of protein)

Tips for Increasing Protein Intake Throughout the Day

Seniors can increase their protein intake by making small changes and additions to their meals. Try these simple adjustments to incorporate protein every day:

• Substitute Greek yogurt for sour cream when cooking
• Add chia seeds to a smoothie or Greek yogurt cup
• Drink a glass of soy milk with meals
• Add feta cheese or chickpeas to a salad
• Use tofu instead of meat since it’s soft and easy to chew

It’s also a good idea to have protein drinks or powders available as a supplement if a senior has a decreased appetite or difficulty chewing.

Seeking Support for Protein Intake

It can be tough to know whether you or your senior loved one is getting enough protein. Before adding protein supplements to you or your loved one’s diet, it’s important to consult a doctor. It’s especially important to reach out to a physician or a dietician if there are any serious concerns.

When to See a Doctor

It’s important for seniors to see their doctor if they have sudden changes in appetite, weight, or frailty. A doctor can determine whether you or a loved one is getting the nutrition they need. If you or a loved one has chronic kidney disease (CKD), be sure to consult a doctor before making any dietary changes. Seniors with CKD often need to restrict their protein intake to slow the progression of CKD and avoid dehydration.

Exploring Senior Living for Added Support

Some seniors may benefit from extra support to maintain a balanced diet as their nutritional needs change with age. Senior living communities offer healthy meals, structured mealtimes, and wellness support to help older adults stay healthy.

At Sunrise, our signature dining program emphasizes balanced, nutrient-rich meals including healthy proteins and fresh ingredients. Our culinary teams prepare meals that are not only flavorful, but also help residents meet their nutrition goals.

To learn more about dining at Sunrise or about how we can support you or a loved one’s care needs, find a Sunrise Senior Living community near you. Our team is always happy to answer questions and help you explore the best options for you and your family.