Are there any nutrients you can't get from meat?

October 25, 2025 •

3 min read

According to the NHS, meat contains zero dietary fiber, a crucial nutrient for digestive and heart health found exclusively in plants. This raises a key question for many about whether there are any nutrients you can't get from meat alone.

Quick Summary

A meat-only diet lacks several vital nutrients, including dietary fiber, vitamin C, and various phytochemicals, which are primarily sourced from plant-based foods. A balanced diet incorporating both is crucial for complete nutrition.

Key Points

Fiber is Exclusively Plant-Based: Meat, fish, and dairy contain zero dietary fiber, a crucial nutrient for digestive health.
Vitamin C is Lacking in Cooked Meat: Heating meat destroys its minimal Vitamin C content, necessitating plant sources for this essential vitamin.
Phytochemicals are Found Only in Plants: A vast number of beneficial antioxidant and anti-inflammatory compounds are exclusive to plant foods, such as fruits and vegetables.
Complete Nutrition Needs Both Food Groups: A diet relying solely on meat is nutritionally incomplete and requires plant-based foods to fill critical nutrient gaps.
Bioavailability Varies by Source: While animal sources offer highly bioavailable nutrients like heme iron, plant foods provide unique compounds that cannot be replicated elsewhere.

Most people correctly associate meat with high-quality protein, B vitamins, and important minerals like iron and zinc. However, relying solely on meat for nutrition leaves significant gaps that can only be filled by plant-based foods. While meat offers a dense concentration of some nutrients, a truly complete diet requires a diverse array of both animal and plant sources to access a full spectrum of vitamins, minerals, and other bioactive compounds essential for health.

The Core Nutrients Missing in Meat

For those wondering are there any nutrients you can't get from meat, the answer is a definitive yes. The most notable absences include dietary fiber, Vitamin C, and a vast array of phytochemicals found exclusively in plants. While organ meats may contain trace amounts of certain plant-associated nutrients, the bulk of these beneficial compounds is simply not present in a carnivorous diet.

The Indispensable Role of Dietary Fiber

Dietary fiber is a non-negotiable part of a healthy diet, and it is found only in plant foods. Meat, fish, and dairy products contain no fiber. Fiber is essential for digestive health, promoting regular bowel movements, and supporting a healthy gut microbiome. It also plays a key role in managing cholesterol and blood sugar levels. Plant-based sources of fiber include a wide variety of foods, such as:

Legumes (beans, lentils, peas)
Whole grains (oats, barley, brown rice)
Fruits (apples, pears, berries)
Vegetables (broccoli, Brussels sprouts, carrots)
Nuts and seeds (chia, flaxseeds, almonds)

Vitamin C: The Often Overlooked Element

Vitamin C is another nutrient that is not found in sufficient, useful amounts in cooked animal flesh. While trace amounts exist in raw meat, it is highly sensitive to heat and is lost during the cooking process. A deficiency in Vitamin C leads to scurvy and can negatively impact connective tissue, immune function, and overall health. The primary dietary sources of Vitamin C are fruits and vegetables, such as citrus fruits, bell peppers, kale, and strawberries.

The Protective Power of Phytochemicals

Phytochemicals are a broad category of bioactive compounds produced by plants, with many known for their antioxidant, anti-inflammatory, and anti-carcinogenic properties. Examples include flavonoids, carotenoids, and lignans. These compounds are completely absent from meat and are exclusively obtained through the consumption of plant-based foods. A diet rich in phytochemicals is associated with a reduced risk of chronic diseases, such as heart disease and cancer.

Nutrient Comparison: Meat vs. Plants

To further illustrate the differences, here is a comparison table outlining key nutrients and their sources:


Nutrient	Primarily from Meat	Primarily from Plants	Notes
Dietary Fiber	No	Yes	Essential for digestion, cholesterol control, and gut health.
Vitamin C	Negligible (in cooked meat)	Yes	Essential for tissue repair, immune function, and antioxidant protection.
Phytochemicals	No	Yes	Antioxidant and anti-inflammatory compounds with numerous health benefits.
Vitamin B12	Yes	No (unless fortified)	Crucial for nerve function and blood formation. Vegetarians require fortified foods or supplements.
Heme Iron	Yes	No	A highly bioavailable form of iron, more easily absorbed by the body.
Protein	Yes	Yes	Animal sources are 'complete' (contain all essential amino acids), but a varied plant-based diet can provide all amino acids.

Conclusion: Seeking Nutritional Diversity

For a fully optimized diet, it's crucial to look beyond a single food group. While meat is an excellent source of protein, iron, and vitamin B12, it is fundamentally incomplete without the inclusion of plant-based foods. A healthy and balanced nutritional strategy involves combining the strengths of both, ensuring you receive the fiber, Vitamin C, and diverse phytochemicals that meat cannot provide. By embracing a variety of food sources, you can create a diet that is both robust and complete, maximizing your overall health and well-being. Incorporating a variety of plant-based foods, as recommended by health organizations like the NHS, is essential for filling these nutritional gaps.

Frequently Asked Questions

No, a person cannot get all necessary nutrients from only meat. A meat-only diet lacks vital nutrients such as dietary fiber, Vitamin C, and a wide array of phytochemicals, which are found exclusively in plant-based foods.

A diet lacking dietary fiber from plants can lead to poor digestive health, constipation, and a disrupted gut microbiome. Fiber is also important for regulating blood sugar and cholesterol.

Since Vitamin B12 is primarily found in animal products, vegetarians and vegans must obtain it from fortified foods, such as cereals and plant-based milks, or from dietary supplements.

While not traditionally classified as 'essential' like vitamins, phytochemicals provide significant health benefits, including antioxidant and anti-inflammatory effects that help protect against chronic diseases.

Yes, a restrictive meat-only diet can lead to deficiencies in fiber and other plant-based nutrients, potentially increasing the risk of issues like heart disease and certain cancers, as well as poor digestive function.

Yes, the iron found in meat (heme iron) is more easily absorbed by the human body compared to the non-heme iron found in plants. However, consuming Vitamin C alongside plant-based iron sources can help increase absorption.

The key takeaway is that for a complete, balanced diet, it is best to include both meat and a wide variety of plant-based foods. This approach ensures you get the full spectrum of essential nutrients that no single food group can provide alone.