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Commissioned by the National Resource Center on Nutrition & Aging; Written by: Katie Dodd, MS, RDN, CSG, LD, FAND

Introduction

Protein is a nutrient that plays an important role in the health of older adults. Protein is found in every single 

cell in the body and is essential for life1. Protein supports good health, immunity, muscle maintenance, 

and physical function in older adults2. 

Nearly half of all protein in the body is found in muscle, and muscle mass decreases with age1

. This decline 

in muscle mass, known as sarcopenia, may increase the need for protein in older adults. Sarcopenia in 

older adults can lead to frailty, disability, loss of independence, and death3.

How Much is Needed?

The Recommended Dietary Allowance for older adults is 

the same as younger adults, though emerging research 

suggests older adults may indeed require more protein. 

Needs are based on weight and are the same for men 

and women.

Food Sources of Protein

Research suggests that protein requirements may be higher in older adults. Researchers recommend 

that older adults consume 1-1.2 grams of protein per kilogram body weight (one kilogram is about 2.2 

pounds). Endurance and resistance training exercises are also advised to promote muscle health. The 

exception to this rule is for those with kidney disease 2,3. 

It’s important to get the right amount of protein. Too little can cause malnutrition or muscle loss, which 

can lead to decreased physical function and independence and increased fall risk, hospitalization, 

and mortality2. Too much can cause dehydration, and in those with kidney disease, can further kidney 

damage.

Nutrition Needs for Older Adults: Protein

Food source Amount per serving Grams per serving

Beef 3 ounces 24

Greek yogurt (low fat) 1 cup 24

Salmon 3 ounces 22

Chicken 3 ounces 20

Lentils (cooked) 1 cup 17

Almonds 0.3 cup 10

Milk (low fat) 1 cup 8

Quinoa (cooked) 1 cup 8

Chickpeas 0.5 cup 7

Egg 1 large 6

Oatmeal (cooked) 1 cup 5

Spinach (cooked) 1 cup 5

Green peas 0.5 cup 4

Avocado 0.5 cup 2

Apricot 1 cup 2

Food Sources of Protein : 4

Recommended Dietary Allowances (RDA) 

for Protein1:

Life Stage

Group

Needs for Men and 

Women

19+ years 0.8 grams per kilogram 

body weight

Updated February 14, 2020
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In addition to eating high protein food sources, the timing and distribution of protein throughout the day 

is important. Protein consumption should be spread out throughout the day with good protein sources at 

each meal 2,3.

Some older adults are not able to get adequate protein through food alone and may require 

supplementation. It is important that older adults work with their health care team to determine whether 

supplementation is needed. 

Strategies to Help Older Adults Optimize Intake Daily 

The following strategies can help older adults optimize their intake of protein:

When Shopping:

•

• 

Purchase foods naturally high in protein, like meat, lentils, and eggs

Read food labels for protein content

During Meal Preparation:

• 

• 

• 

Include high protein foods at every meal throughout the day

Breakfast is a good opportunity for protein through eggs and Greek yogurt

Include meat, beans, and lentils throughout the week in menu planning

At the Table:

•

• 

Offer beverages high in protein, such as milk or milk-alternatives (e.g., soy milk, oat milk)

Provide high protein foods as snacks throughout the day

TAKE HOME MESSAGE: 

Protein plays a vital role in health, muscle strength, and

independence in older adults. Getting adequate protein

throughout the day is of significant importance for older adults.

REFERENCES

1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids,

Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press, 2005. https://www.nap.edu/read/10490/

chapter/1. Accessed November 19, 2019.

2. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a

position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013 Aug 1;14(8):542-59.

3. Deer RR, Volpi E. Protein intake and muscle function in older adults. Current opinion in clinical nutrition and metabolic care. 2015

May;18(3):248.

4. FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed November 19, 2019.