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In 2025, many retirees rely on Social Security, not as a supplement, but as their entire financial lifeline. Today, over 40% of older Americans depend on the program to cover their basic living expenses—a number that has more than doubled since 2000.
While the final 2026 cost-of-living adjustment (COLA) won’t be set until October, the latest inflation data points to possibly the lowest increase since 2021. The Senior Citizens League (TSCL) estimates next year’s adjustments at 2.4%. For seniors, this means their monthly Social Security benefits may not keep pace with rising costs, especially for essentials like food, housing, and healthcare.
Key Insights
Vermont recorded the most senior fraud reports in 2024, with just over 190 incidents per 100,000 people.
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South Dakota has the highest percentage of seniors receiving Social Security, at 96.3%.
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Living in Hawaii comes at a steep price; the cost of living is 86.9% higher than the national average.
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Four New England states—Vermont, New Hampshire, Massachusetts, and Rhode Island—land in the top 10 for Social Security strain.
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In response to the news, the Retirement Living research team ranked all 50 states to determine the best and worst states for Social Security dependence for seniors (65+). We used a scoring system based on two weighted categories. States were scored in each category, with the top performers receiving the highest scores. We then combined the category scores to calculate overall scores out of a maximum of 100 points. Read on to discover where your state ranked.
The 10 States Where Retirees Rely Most on Social Security
In 2025, at least 40% of American seniors rely on Social Security as their sole source of income, twice as many as the percentage in 2000. However, whether due to a high minimum wage, property taxes, or other factors, seniors in some states rely on Social Security more than others.5
We’ve compiled the top 10 states where retirees rely most on Social Security. Read on to discover which states pose challenges for senior living and why.
1. Vermont
- Share of Seniors Receiving Social Security: 90.9%
- Average Social Security Check: $1,949.07
- Cost of Living Index: 114.4
Despite not having the highest percentage of seniors receiving Social Security, Vermont’s prevalence of Social Security fraud — 190.22 incidents per 100,000 seniors in 2024 — is the highest in the nation, and a concern for local seniors. Older adults who receive social security also struggle to cover costs, as Vermont’s average monthly check must contend with the eighth-highest Cost of Living Index in the nation. This, combined with a senior poverty rate of 9.6%, can make living in The Green Mountain State a challenge for older Americans.
2. New Hampshire
- Share of Seniors Receiving Social Security: 91.6%
- Average Social Security Check: $2,087.54
- Cost of Living Index: 112.6
New Hampshire seniors rely heavily on federal assistance. 91.6% of seniors receive Social Security and have the third-highest average check of $2,087.54 per month. This high income is partly needed to offset the high Cost of Living Index. While the senior poverty rate in The Granite State is the third-lowest in the nation (7.6%), many residents struggle with fraud. There were approximately 130.41 fraud reports per 100,000 seniors in 2024—the fourth-highest on our list.
3. Massachusetts
- Share of Seniors Receiving Social Security: 82.8%
- Average Social Security Check: $1,979.84
- Cost of Living Index: 145.9
While fewer Massachusetts seniors rely on Social Security compared to their Northern neighbors, the Cost of Living Index is the second highest nationwide, a major challenge for senior residents. An average monthly check of $1,979.84 can fall short of covering basic expenses—coinciding with the nation’s 20th highest senior poverty rate (10.8%).
4. Washington
- Share of Seniors Receiving Social Security: 90%
- Average Social Security Check: $2,003.81
- Cost of Living Index: 114.2
To offset its high Cost of Living Index, Washington has the seventh-highest average Social Security benefit, at $2,003.81 monthly. Despite this, and the fact that 90% of seniors collect payments, a considerable 9.6% of older adults are still living below the poverty line.
5. New York
- Share of Seniors Receiving Social Security: 83.1%
- Average Social Security Check: $1,922.40
- Cost of Living Index: 123.3
Despite 83.1% of New York seniors receiving an average monthly Social Security check of $1,922.40, the state has the highest senior poverty rate among the top 10 (14.3%). Combined with the fifth-highest Cost of Living Index, this has led many retirees to stretch their budgets thin.
6. Delaware
- Share of Seniors Receiving Social Security: 90.1%
- Average Social Security Check: $2,085.16
- Cost of Living Index: 112.6
Delaware seniors rank among the most reliant on Social Security, with 90.1% receiving benefits and an average monthly check of $2,085.16—the fourth highest in the country. However, compared to other states, the senior poverty rate of 7.9% and the modest Cost of Living Index indicate higher financial stability. While poverty may be a lesser issue, fraud is still a major concern. As of 2024, The First State records 135.74 reports per 100,000 seniors—the third highest in the nation.
7. New Jersey
- Share of Seniors Receiving Social Security: 85%
- Average Social Security Check: $2,087.95
- Cost of Living Index: 114.6
In New Jersey, 85.0% of seniors collect Social Security, averaging $2,087.95 monthly — the second-highest overall. Despite this, approximately 10.1% of seniors live in poverty, highlighting the significant cost of living challenges. The state’s Cost of Living Index is 114.6—the seventh-highest in the nation.
8. Rhode Island
- Share of Seniors Receiving Social Security: 88.4%
- Average Social Security Check: $1,963.73
- Cost of Living Index: 112.2
Despite 88.4% of Rhode Island seniors receiving Social Security checks averaging $1,963.73, 11.8% still live in poverty—the 11th highest rate in the country. The state’s elevated Cost of Living Index may be a contributing factor. Fraud reports resemble New Jersey's, tallying 94.18 per 100,000 seniors. While this is lower than other states on our list, it still puts Rhode Island in the middle of the pack, highlighting a genuine concern for local seniors.
9. Oregon
- Share of Seniors Receiving Social Security: 92.7%
- Average Social Security Check: $1,909.85
- Cost of Living Index: 112
The second West Coast entry on our list, Oregon, has the highest rate of Social Security recipients among the top 10. Despite seniors receiving monthly benefits averaging $1,909.85, 10.6% remain in poverty. The state’s high Cost of Living Index (112) provides important context.
10. Hawaii
- Share of Seniors Receiving Social Security: 83.9%
- Average Social Security Check: $1,895.23
- Cost of Living Index: 186.9
While the share of Hawaiian seniors relying on Social Security is low compared to others on our list, having the highest Cost of Living Index poses significant challenges. The average monthly benefit of $1,895.23 often isn’t enough to cover the cost, coinciding with a senior poverty rate of just over 10%. However, Hawaii has the lowest fraud ranking among the top 10. As of 2024, there have been only 82.45 fraud incidents per 100,000 seniors.
See Where Your State Ranks
The table below ranks all 50 states based on Social Security reliance, using factors such as the share of seniors receiving benefits, the average Social Security check, the senior poverty rate, the number of Social Security fraud reports per 100,000 people, and the Cost of Living Index.
When Social Security Becomes the Lifeline
Initially passed in 1935, the Social Security Act was never meant to serve as a retiree’s sole income. However, dependency has slowly increased, with 14% of seniors relying on it by 1980, 20% by 2000, and now at least 40% in 2025. Rising inflation, healthcare costs, and stagnant wages have all contributed to this phenomenon. Today, Social Security is more than just a safety net for seniors—it’s a financial lifeline.5,6
This heavy dependence raises many long-term concerns, as solvency challenges, delays, and cuts inevitably have an outsized effect on vulnerable retirees. Ultimately, planning ahead with a financial advisor is crucial. Understanding what a financial advisor does can empower you with a broader plan and new investments that offer financial security in an uncertain future.
Methodology
To determine the states where retirees rely most on Social Security, the Retirement Living Research Team compared all U.S. states across two weighted categories, equaling 100 points.
- Financial Dependence (40 points): Percentage of seniors who receive Social Security and the average monthly Social Security benefit per senior. (OASDI Beneficiaries by State and County, 2023)
- Economic Vulnerability (60 points): Poverty rates among seniors (U.S. Census), the number of Social Security fraud reports per 100K (Tableau Public) and the cost of living index (Missouri Economic Research and Information Center)
Reference Policy
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Sources
1. “OASDI Beneficiaries by State and County, 2023.” Social Security Administration. Evaluated May 13, 2025.
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2. “Population 65 Years and Over in the United States.” United States Census Bureau. Evaluated May 13, 2025.
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3. “Fraud Reports.” Tableau Public. Evaluated May 13, 2025.
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4. “Cost of Living Data Series.” Missouri Economic Research and Information Center. Evaluated May 13, 2025.
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5. “New Report: 40% of Older Americans Rely Solely on Social Security for Retirement Income.” National Institute on Retirement Security. Evaluated May 13, 2025.
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6. “Social Security FAQs.” Social Security Administration. Evaluated May 13, 2025.
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7. “Cost-of-Living Adjustment for 2024 Could Be 3.1%.” The Senior Citizens League. Evaluated May 13, 2025.
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