Protein for Seniors
After 65, you need MORE — not less.
How much protein
- Old recommendation: 0.36g per pound (too low for seniors).
- Senior target: 0.5-0.7g per pound body weight.
- 150 lb senior = 75-105g protein/day.
- Spread across meals — body absorbs ~30g per meal best.
- 30g breakfast + 30g lunch + 30g dinner.
Best protein sources
- Eggs — 6g each. 2 eggs = 12g.
- Greek yogurt — 15-20g per cup.
- Chicken breast — 25g per 3oz.
- Fish (salmon, tuna) — 22g per 3oz.
- Cottage cheese — 25g per cup.
- Beans/lentils — 15g per cup.
- Protein shake — 20-30g (Premier Protein, Fairlife).
- Tofu — 20g per cup.
Why seniors need more
- Muscle loss (sarcopenia) starts at 30, accelerates after 65.
- Weak muscles = falls + frailty.
- Bodies less efficient at using protein after 65.
- Combined with strength training = preserves independence.
- Helps wound healing + recovery from illness.
Easy ways to add 30g
- Breakfast: 2 eggs + Greek yogurt = 30g.
- Snack: protein shake = 30g.
- Lunch: tuna/chicken sandwich = 25g.
- Dinner: 4oz chicken/fish + beans = 35g.
- Add Greek yogurt or cottage cheese to anything.
Talk to doctor first
If kidney disease or specific condition — protein needs vary. Get blood test for kidney function. For most healthy seniors, MORE protein = better outcomes. Free MyPlate.gov has senior nutrition guides.