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Sardines (canned) for Seniors (50+)
25g protein per 100g · Complete
Strong pick
After 50, the body resists building muscle (anabolic resistance). Hitting 1.0–1.4g per kg with leucine-rich, easy-to-chew sources keeps strength and bone density.
The numbers
Per 100g
25g
250 kcal
Daily target (70kg)
~84g
protein per day
Per 100g portion
25g
Servings/day to hit target
4×
~1000 kcal from this food
Why it works for seniors (50+)
For seniors, look for soft texture, complete amino acids, high leucine — dairy, eggs, fish, tender meats. Sardines (canned) checks those boxes — whole fish — protein + calcium + omega-3.
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