Protein for older adults on a budget
Protein needs go up with age, but appetite often goes down. Here's what the evidence says, and the cheapest soft, easy-to-prepare protein foods we track.
30 products · prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
- Aim for a protein food at every meal, not just dinner.
- Long-life milk, tinned fish and tinned legumes are cheap to keep on hand for days you can't shop.
- Cottage cheese, yoghurt and eggs are soft, quick and among the cheapest protein per gram.
How much protein?
The Australian Recommended Dietary Intake (RDI) rises after 70: 1.07 g per kg of body weight a day for men (about 81 g) and 0.94 g/kg for women (about 57 g), up from 0.84 and 0.75 g/kg in younger adults. The PROT-AGE expert group recommends 1.0–1.2 g/kg a day for healthy people over 65, and at least 1.2 g/kg for those who are active or exercising.
Spread it across the day
Older muscles respond less to small amounts of protein. PROT-AGE suggests about 25–30 g of protein per main meal. Breakfast is often the lowest-protein meal: eggs, yoghurt, milk or cottage cheese are easy ways to lift it.
Easy, cheap and soft
The list below is limited to foods that need little or no cooking and are easy to chew: eggs, yoghurt, milk, cottage cheese, tinned fish and tinned legumes, sorted by what 30 g of protein costs.
Check first if…
You have kidney disease, or a medical condition that affects appetite or weight. A GP or Accredited Practising Dietitian can tailor a target.
How much protein do you need?
Enter your weight for a general daily range.
General ranges from the NHMRC Nutrient Reference Values and published position statements (see sources). Not individual advice.
The list
Westacre Dairy Tasty Cheese Block 1kg
ALDI · 1kg
30 g protein = $1.11 · about 124 g of product · 510 kcal
$8.99
$0.22 per serve · 6.0 g protein$1.11 for 30 g protein26.9 g protein per $1$0.90 per 100 g · 24 g protein
26.9 g protein per $1$0.22 per serve · 26.9 g protein per $1$0.22 per serve411 kcal per 100 g
Pauls Plus+ Protein Low Fat Milk 2L
Woolworths · 2L 16% off
30 g protein = $1.24 · about 500 g of product · 340 kcal
$4.95$5.90
$0.74 per serve · 18 g protein$1.24 for 30 g protein24.2 g protein per $1$0.25 per 100 mL · 6.0 g protein
24.2 g protein per $1$0.74 per serve · 24.2 g protein per $1$0.74 per serve68 kcal per 100 mL
Westacre Dairy Tasty Shredded Cheese 700g
ALDI · 700g
30 g protein = $1.36 · about 124 g of product · 510 kcal
$7.69
$0.27 per serve · 6.0 g protein$1.36 for 30 g protein22.0 g protein per $1$1.10 per 100 g · 24 g protein
22.0 g protein per $1$0.27 per serve · 22.0 g protein per $1$0.27 per serve411 kcal per 100 g
Portview Tuna Chunks in Springwater 425g
ALDI · 425g
30 g protein = $1.38 · about 120 g of product · 131 kcal
$3.29
$1.10 per serve · 24 g protein$1.38 for 30 g protein21.7 g protein per $1$1.15 per 100 g · 25 g protein
21.7 g protein per $1$1.10 per serve · 21.7 g protein per $1$1.10 per serve109 kcal per 100 g
Devondale Instant Skim Milk Powder Powder UHT 1kg
Woolworths · 1kg
30 g protein = $1.40 · about 83 g of product · 288 kcal
$17.00
$1.70 per 100 g · 36 g protein$1.40 for 30 g protein21.4 g protein per $1$1.70 per 100 g · 36 g protein
21.4 g protein per $1$1.70 per 100 g · 21.4 g protein per $1$1.70 per 100 g348 kcal per 100 g
$3.39
$0.42 per serve · 9.0 g protein$1.42 for 30 g protein21.2 g protein per $1$0.17 per 100 mL · 3.6 g protein
21.2 g protein per $1$0.42 per serve · 21.2 g protein per $1$0.42 per serve45 kcal per 100 mL
$3.40
$0.42 per serve · 8.8 g protein$1.46 for 30 g protein20.6 g protein per $1$0.17 per 100 mL · 3.5 g protein
20.6 g protein per $1$0.42 per serve · 20.6 g protein per $1$0.42 per serve34 kcal per 100 mL
$1.75
$0.44 per serve · 9.0 g protein$1.46 for 30 g protein20.6 g protein per $1$0.17 per 100 mL · 3.6 g protein
20.6 g protein per $1$0.44 per serve · 20.6 g protein per $1$0.44 per serve36 kcal per 100 mL
$5.90
$0.89 per serve · 18 g protein$1.47 for 30 g protein20.3 g protein per $1$0.29 per 100 mL · 6.0 g protein
20.3 g protein per $1$0.89 per serve · 20.3 g protein per $1$0.89 per serve68 kcal per 100 mL
$0.85
$0.28 per serve · 5.6 g protein$1.51 for 30 g protein19.9 g protein per $1$0.34 per 100 g · 6.7 g protein
19.9 g protein per $1$0.28 per serve · 19.9 g protein per $1$0.28 per serve90 kcal per 100 g
Woolworths Black Beans 420g
Woolworths · 420g
30 g protein = $1.52 · about 380 g of product · 414 kcal
$0.90
$0.30 per serve · 5.9 g protein$1.52 for 30 g protein19.8 g protein per $1$0.40 per 100 g · 7.9 g protein
19.8 g protein per $1$0.30 per serve · 19.8 g protein per $1$0.30 per serve109 kcal per 100 g
Hillview Mozzarella Shredded Cheese 700g
Woolworths · 700g
30 g protein = $1.54 · about 116 g of product · 346 kcal
$9.30
$0.33 per serve · 6.5 g protein$1.54 for 30 g protein19.5 g protein per $1$1.33 per 100 g · 26 g protein
19.5 g protein per $1$0.33 per serve · 19.5 g protein per $1$0.33 per serve299 kcal per 100 g
Woolworths Tasty Cheese Block 500g
Woolworths · 500g
30 g protein = $1.55 · about 118 g of product · 464 kcal
$6.60
$0.33 per serve · 6.4 g protein$1.55 for 30 g protein19.3 g protein per $1$1.32 per 100 g · 26 g protein
19.3 g protein per $1$0.33 per serve · 19.3 g protein per $1$0.33 per serve394 kcal per 100 g
Woolworths Extra Tasty Cheese Block 500g
Woolworths · 500g
30 g protein = $1.55 · about 118 g of product · 464 kcal
$6.60
$0.33 per serve · 6.4 g protein$1.55 for 30 g protein19.3 g protein per $1$1.32 per 100 g · 26 g protein
19.3 g protein per $1$0.33 per serve · 19.3 g protein per $1$0.33 per serve394 kcal per 100 g
$0.95
$0.32 per serve · 6.1 g protein$1.56 for 30 g protein19.2 g protein per $1$0.42 per 100 g · 8.1 g protein
19.2 g protein per $1$0.32 per serve · 19.2 g protein per $1$0.32 per serve109 kcal per 100 g
Hillview Tasty Shredded Cheese 700g
Woolworths · 700g
30 g protein = $1.57 · about 129 g of product · 509 kcal
$8.50
$0.30 per serve · 5.8 g protein$1.57 for 30 g protein19.1 g protein per $1$1.21 per 100 g · 23 g protein
19.1 g protein per $1$0.30 per serve · 19.1 g protein per $1$0.30 per serve394 kcal per 100 g
$0.89
$0.30 per serve · 5.5 g protein$1.63 for 30 g protein18.4 g protein per $1$0.35 per 100 g · 6.5 g protein
18.4 g protein per $1$0.30 per serve · 18.4 g protein per $1$0.30 per serve102 kcal per 100 g
Woolworths Tuna Chunks In Springwater 425g
Woolworths · 425g
30 g protein = $1.64 · about 105 g of product · 127 kcal
$4.60
$1.15 per serve · 21 g protein$1.64 for 30 g protein18.3 g protein per $1$1.55 per 100 g · 28 g protein
18.3 g protein per $1$1.15 per serve · 18.3 g protein per $1$1.15 per serve121 kcal per 100 g
Portview Tuna Chunks in Springwater 95g
ALDI · 95g
30 g protein = $1.66 · about 117 g of product · 129 kcal
$0.99
$0.99 per serve · 18 g protein$1.66 for 30 g protein18.1 g protein per $1$1.41 per 100 g · 26 g protein
18.1 g protein per $1$0.99 per serve · 18.1 g protein per $1$0.99 per serve110 kcal per 100 g
$0.89
$0.30 per serve · 5.4 g protein$1.66 for 30 g protein18.1 g protein per $1$0.37 per 100 g · 6.7 g protein
18.1 g protein per $1$0.30 per serve · 18.1 g protein per $1$0.30 per serve114 kcal per 100 g
Woolworths Colby Cheese Block 500g
Woolworths · 500g
30 g protein = $1.66 · about 126 g of product · 492 kcal
$6.60
$0.33 per serve · 6.0 g protein$1.66 for 30 g protein18.0 g protein per $1$1.32 per 100 g · 24 g protein
18.0 g protein per $1$0.33 per serve · 18.0 g protein per $1$0.33 per serve390 kcal per 100 g
Westacre Dairy Tasty Cheese Slices 500g
ALDI · 500g
30 g protein = $1.68 · about 120 g of product · 493 kcal
$6.99
$0.24 per serve · 4.2 g protein$1.68 for 30 g protein17.9 g protein per $1$1.40 per 100 g · 25 g protein
17.9 g protein per $1$0.24 per serve · 17.9 g protein per $1$0.24 per serve411 kcal per 100 g
Ocean Rise Yellowfin Tuna in Springwater 425g
ALDI · 425g
30 g protein = $1.68 · about 112 g of product · 131 kcal
$4.49
$1.50 per serve · 27 g protein$1.68 for 30 g protein17.8 g protein per $1$1.50 per 100 g · 27 g protein
17.8 g protein per $1$1.50 per serve · 17.8 g protein per $1$1.50 per serve117 kcal per 100 g
$3.30
$0.82 per serve · 14 g protein$1.72 for 30 g protein17.5 g protein per $1$1.18 per 100 g · 21 g protein
17.5 g protein per $1$0.82 per serve · 17.5 g protein per $1$0.82 per serve90 kcal per 100 g
John West Chunk Style Tuna in Springwater
Coles · 425g
30 g protein = $1.73 · about 117 g of product · 132 kcal
$6.30
$1.02 per serve · 18 g protein$1.73 for 30 g protein17.3 g protein per $1$1.48 per 100 g · 26 g protein
17.3 g protein per $1$1.02 per serve · 17.3 g protein per $1$1.02 per serve113 kcal per 100 g
Corale Baked Beans in Tomato Sauce 420g
ALDI · 420g
30 g protein = $1.73 · about 667 g of product · 533 kcal
$1.09
$0.55 per serve · 9.4 g protein$1.73 for 30 g protein17.3 g protein per $1$0.26 per 100 g · 4.5 g protein
17.3 g protein per $1$0.55 per serve · 17.3 g protein per $1$0.55 per serve80 kcal per 100 g
Woolworths Four Bean Mix 420g
Woolworths · 420g
30 g protein = $1.73 · about 411 g of product · 448 kcal
$0.95
$0.32 per serve · 5.5 g protein$1.73 for 30 g protein17.3 g protein per $1$0.42 per 100 g · 7.3 g protein
17.3 g protein per $1$0.32 per serve · 17.3 g protein per $1$0.32 per serve109 kcal per 100 g
Dairyworks Grated Mozzarella Cheese 500g
Woolworths · 500g
30 g protein = $1.74 · about 116 g of product · 332 kcal
$7.50
$0.30 per serve · 5.2 g protein$1.74 for 30 g protein17.3 g protein per $1$1.50 per 100 g · 26 g protein
17.3 g protein per $1$0.30 per serve · 17.3 g protein per $1$0.30 per serve287 kcal per 100 g
Cheer Tasty Cheese Block 1kg
Woolworths · 1kg
30 g protein = $1.74 · about 116 g of product · 470 kcal
$14.95
$0.37 per serve · 6.5 g protein$1.74 for 30 g protein17.3 g protein per $1$1.50 per 100 g · 26 g protein
17.3 g protein per $1$0.37 per serve · 17.3 g protein per $1$0.37 per serve404 kcal per 100 g
$0.95
$0.32 per serve · 5.4 g protein$1.76 for 30 g protein17.1 g protein per $1$0.42 per 100 g · 7.2 g protein
17.1 g protein per $1$0.32 per serve · 17.1 g protein per $1$0.32 per serve124 kcal per 100 g
Questions
How much protein do older Australians need?
The Australian RDI for adults over 70 is 1.07 g per kg of body weight a day for men (about 81 g) and 0.94 g/kg for women (about 57 g). The PROT-AGE expert group recommends 1.0–1.2 g/kg a day for healthy people over 65, and at least 1.2 g/kg for those who exercise.
How much protein should be in each meal?
PROT-AGE suggests about 25–30 g of protein at each main meal for older adults, rather than most of it at dinner.
What's the cheapest easy protein for older adults right now?
Of the easy-to-prepare foods on this page, Westacre Dairy Tasty Cheese Block 1kg (ALDI) costs about $1.11 for 30 g of protein, at prices checked 22 October 2026.
Is more protein safe for everyone?
Not always. People with advanced kidney disease may need to limit protein. Check with your GP or an Accredited Practising Dietitian.
Sources
- NHMRC / Eat For Health. Nutrient Reference Values for Australia and New Zealand: Protein. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
- Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. JAMDA 14:542–559. https://doi.org/10.1016/j.jamda.2013.05.021
