Top Sources of Protein for Seniors

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Protein is one of the most important parts of a senior’s diet because the body uses it to build strong, healthy cells and muscles, strengthen bones, and reduce stroke risk. Depending on their weight, seniors need anywhere from 35 to 75 grams of protein a day. You can ensure your senior loved one is getting enough protein by serving the following healthy, high-protein foods. 


A small 3-ounce slice of salmon has 23 grams of protein, and it’s an easy way to get enough protein into your loved one’s diet even if he or she cannot eat large meals. This protein-packed fish also has healthy omega-3 fatty acids that protect the heart and brain. Keep in mind wild salmon tends to have slightly more protein than farmed salmon. 

Consider hiring a professional caregiver if your loved one needs help preparing nutritious meals. Elder care providers can benefit aging adults in a variety of ways. From cooking nutritious meals to offering timely medication reminders, the dedicated caregivers at Home Care Assistance are available to help your elderly loved one 24 hours a day, 7 days a week.


Lentils are an ideal way of getting plenty of protein without eating excessive animal-based proteins. There are 13 grams of protein in a quarter cup of lentils, and they cook much more quickly than other types of dried legumes. You can make them into a tasty stew or serve them as part of a cold salad, and they also have plenty of heart-healthy fiber. 


Yogurt contains more protein than milk because it’s so concentrated, and it’s an ideal source of non-meat protein. Thicker yogurts like Greek yogurt can have up to 23 grams of protein per serving. Mix yogurt with fresh fruit and honey for a sweet meal, or use it in a savory salad dressing. Yogurt is particularly helpful for seniors with gastrointestinal issues because it contains probiotic bacteria.

Peanut Butter

With 8 grams of protein in two tablespoons, peanut butter has more protein than other types of nut butters. Peanut butter also contains plenty of healthy fats, so it’s great for undernourished seniors who need to gain weight. Check the labels to make sure you’re selecting a natural version without excessive sugar or salt. 

Chicken Breasts

Chicken breasts are a favorite among seniors who want a low-fat, high-protein meat. There are 24 grams of protein in a 3-ounce serving, and there’s almost no fat if the skin isn’t consumed. This versatile and healthy protein option can be served in a variety of tasty ways. 

Many seniors find it difficult to prepare nutritious, protein-rich meals. If your senior loved one needs hourly or live-in care, Richmond Home Care Assistance can help. Our caregivers can assist with exercise and mobility, prepare nutritious meals, provide timely medication reminders, and help with a wide array of other important daily tasks.


One egg has 6 grams of protein, so a few scrambled eggs can easily meet half of your loved one’s protein needs for the day. Eggs are a great food for seniors because they’re easy to chew and quick to prepare. Egg yolks contain plenty of omega-3 fatty acids that can reduce stroke risk. 

Older adults may need help preparing nutritious foods and making other healthy lifestyle choices. Not every senior has the same care needs, which means they don’t all need the same type of in-home care. Richmond families can rely on Home Care Assistance to provide individualized care plans to meet their elderly loved ones’ unique care needs. Our holistic Balanced Care Method was designed to help seniors focus on healthy lifestyle habits such as eating nutritious foods, exercising regularly, and maintaining strong social ties, and our Cognitive Therapeutics Method offers mentally stimulating activities that can boost cognitive health and delay the onset of dementia. Reach out to us at Home Care Assistance if you need compassionate professional care for your loved one. Call one of our dedicated Care Managers today at (804) 207-4746 to learn about the high quality of our in-home care services.


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