A Complete Guide to What Foods Are Not Animal Products

January 6, 2026 •

2 min read

The number of people following plant-based diets has been increasing, with one study noting a 500% increase in vegans in America from 2014 to 2017. For those interested in this lifestyle, a comprehensive understanding of what foods are not animal products is essential for planning a balanced and nutritious diet.

Quick Summary

This article explores the vast range of foods not derived from animals, from whole plant-based staples like grains and legumes to modern meat and dairy alternatives. It covers core categories, nutritional planning, and common concerns.

Key Points

Categorize Plant-Based Foods: Foods not from animals include staples like fruits, vegetables, legumes, grains, nuts, and seeds, as well as manufactured dairy, meat, and egg alternatives.
Prioritize Whole Foods: A balanced plant-based diet should prioritize whole foods to maximize fiber, vitamin, and mineral intake.
Address Key Nutrients: Pay attention to obtaining sufficient protein, iron, calcium, and especially Vitamin B12, which must be supplemented or sourced from fortified foods on a fully vegan diet.
Utilize Modern Alternatives Wisely: Processed plant-based alternatives like veggie burgers and soy milk can be part of a healthy diet, but check labels for salt and fat content.
Seek Variety for Nutrition: Eating a wide variety of plant foods, especially fruits and vegetables of different colors, ensures a broad spectrum of nutrients and health-boosting phytochemicals.

Core Categories of Plant-Based Foods

A diet free from animal products centers around foods derived entirely from plants. These encompass both traditional staples and innovative products mimicking animal-based items.

Fruits and Vegetables

Fruits and vegetables are fundamental to a healthy plant-based diet, offering fiber, vitamins, and minerals. Variety is crucial for a broad nutrient intake.

Fruits: Apples, bananas, berries, citrus fruits, grapes, mangoes, melons, and peaches.
Vegetables: Include leafy greens, cruciferous vegetables, root vegetables, and nightshades.

Legumes, Nuts, and Seeds

These provide protein, healthy fats, fiber, and minerals.

Legumes: Beans, chickpeas, lentils, and peas are good examples. Soybeans are a complete protein source.
Nuts: Almonds, walnuts, cashews, pistachios, and peanuts.
Seeds: Chia seeds, flaxseeds, hemp seeds, and pumpkin seeds. Walnuts, flaxseeds, and chia seeds offer omega-3 fatty acids.

Grains

Whole grains provide essential fiber, iron, and zinc.

Examples: Oats, quinoa, brown rice, barley, millet, whole-wheat bread, and pasta.

Fats and Oils

Plant-based fats and oils are common for cooking and in products.

Sources: Olive oil, coconut oil, canola oil, and vegetable oil. Avocados are also a source of healthy fats.

Modern Plant-Based Alternatives

Beyond whole foods, various plant-based products mimic animal products. Check labels for salt or fat content.

Dairy Alternatives: Milks, cheeses, and yogurts from soy, almond, oat, or coconut. Fortified options provide calcium and vitamins.
Meat Alternatives: Tofu, tempeh, and seitan are traditional. Processed options like plant-based burgers use ingredients like soy or pea protein.
Egg Replacements: Mashed bananas, apple sauce, flaxseeds, or aquafaba can substitute for eggs in baking. Scrambled tofu can replace scrambled eggs.

Nutritional Considerations for Plant-Based Diets

A well-planned plant-based diet can provide all needed nutrients, but focus on areas often associated with animal products.

Comparison of Nutrient Sources: Plant vs. Animal


Nutrient	Plant-Based Sources	Animal-Based Sources
Protein	Tofu, tempeh, lentils, beans, quinoa, seeds, nuts	Meat, dairy, eggs
Iron	Pulses, wholegrains, nuts, leafy greens, fortified cereals	Meat (particularly red), eggs
Calcium	Fortified plant milks, tofu, leafy greens, sesame seeds, dried fruit	Dairy products
Vitamin B12	Fortified cereals, fortified plant milks, nutritional yeast, supplements	Meat, fish, dairy, eggs
Omega-3s	Flaxseed oil, chia seeds, hemp seeds, walnuts, algae supplements	Oily fish

Planning a Balanced Plant-Based Plate

Variety is key for balanced nutrient intake.

Fruits and Vegetables: Make up a large portion of your plate, including diverse types.
Protein: Include a source from legumes, soy, or nuts in each meal.
Grains: Choose whole grains for fiber and energy.
Healthy Fats: Include sources like nuts, seeds, avocados, or olive oil.
Fortified Foods & Supplements: Pay attention to B12, D, and calcium, especially for vegans.

Conclusion

Understanding what foods are not animal products reveals a wide range of options, from whole foods to innovative alternatives. A varied plant-based diet can be delicious and complete. Focusing on diversity and key nutrients supports a healthy, balanced, and sustainable eating pattern. Plant-based diets can offer various health benefits, including reduced risk of chronic diseases and improved heart health.

Frequently Asked Questions

Excellent plant-based protein sources include legumes (beans, lentils, chickpeas, edamame), soy products (tofu, tempeh), nuts, seeds, quinoa, and fortified meat alternatives.

Vitamin B12 is not naturally present in most plant foods. Vegans must get it from fortified foods, such as certain cereals, plant milks, and nutritional yeast, or from a supplement.

Good non-dairy calcium sources include fortified plant milks (soy, oat), calcium-set tofu, leafy greens like kale, broccoli, sesame seeds, and dried fruits.

To get enough iron, consume iron-rich plant foods like pulses, leafy greens, nuts, and fortified cereals. Pairing them with Vitamin C-rich foods (e.g., peppers, citrus) enhances absorption.

Plant-based alternatives are often lower in saturated fat and calories, and higher in fiber than their animal counterparts. Some studies suggest replacing meat with these alternatives can improve health markers, but nutritional content varies greatly by product.

Aquafaba is the liquid from cooked or canned chickpeas. It can be whipped into a foam and used as an egg white replacement in baking, from meringues to macaroons.

Yes, diets centered on plant foods generally have a lower environmental impact, requiring less land, water, and energy than diets heavy in animal products.