Whatever your personal target, these high-protein foods can help you reach it.
1. Canned Tuna
Protein per 85-g serving: 16.2 g
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 — an important perk for older adults, who are at higher risk of this condition.
2. Cottage Cheese
Protein per half-cup serving: 11.6 g
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 that cottage cheese is an excellent protein option for older folks, providing 12 to 14 g per half-cup. It’s calcium-rich, too, with 216 milligrams (mg) per serving. Weiss notes that other important nutrients in cottage cheese include vitamin D, 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: 33.6 g
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-ounce (oz) container: 19.9 g
To smoothies, sauces, and parfaits, Greek yogurt lends a creamy texture and packs 20 g of protein per 7-oz 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 people age 70 and older get 1,200 mg per day.
5. Canned Black Beans
Protein per half-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 half-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: 17.5 g
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: 6.24 g
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.