Do Vegans Need to Eat More Calories? The Truth About Calorie Density

November 26, 2025 •

4 min read

A systematic review found that on average, vegans consume fewer calories daily than their omnivorous counterparts, a fact attributed partly to the high fiber content of plant-based foods. This can lead many to question: do vegans need to eat more calories to maintain energy levels and body weight?

Quick Summary

The idea that vegans must eat more calories is a myth; their overall caloric needs remain the same as anyone else's. Plant-based diets, often low in calorie density, may simply require more food volume to meet energy requirements.

Key Points

Low Calorie Density: Many whole plant foods are less calorie-dense than animal products due to higher water and fiber content.
Satiety from Fiber: The high fiber in a vegan diet promotes a feeling of fullness, which can naturally lead to lower calorie intake.
No Change in Physiological Need: A person's fundamental calorie requirement doesn't change simply by becoming vegan; it's the source of those calories that shifts.
Boost Calories with Dense Foods: Vegans who need more calories should focus on adding nutrient-dense, calorie-rich foods like nuts, seeds, avocados, and healthy oils.
Strategic Eating for Athletes: Vegan athletes must be particularly mindful of their food choices and portion sizes to ensure adequate calorie and protein intake for fuel and muscle repair.
Meal Planning is Key: Proper meal planning is crucial to balancing nutrient intake, especially for those with high energy needs, to avoid feeling over-full on low-density foods.

Understanding Calorie Density and Vegan Diets

Calorie density refers to the number of calories in a given weight of food. Whole plant foods—such as fruits, vegetables, and whole grains—are generally low in calorie density due to their high water and fiber content. In contrast, animal products and highly processed foods are often more calorie-dense. For a vegan, this means they can eat a larger quantity of food and still consume fewer calories than someone eating a smaller portion of a calorie-dense omnivorous meal. While this is beneficial for weight loss and management, it can pose a challenge for individuals who need a higher calorie intake, such as athletes or those looking to gain weight. The sensation of feeling full (satiety) is heavily influenced by food volume, fiber, and protein. Plant-based foods excel in fiber, which promotes satiety, but some animal products are higher in protein, which also affects fullness.

The Role of Fiber in Calorie Absorption

Fiber is a key player in the vegan diet, affecting not just satiety but also calorie absorption. High fiber intake from vegetables and legumes can slightly impede the absorption of certain calories and fats, though the effect is not a major factor for overall health. However, the primary effect of fiber is promoting a feeling of fullness, which can lead to a lower overall daily calorie intake. While this is often a goal for many, a vegan who needs to increase their calorie intake might feel full before they've consumed enough energy. Therefore, strategic food choices are necessary. It's important to remember that not all vegan foods are low-calorie. For instance, processed vegan alternatives or high-fat plant foods can be just as calorie-dense as their non-vegan counterparts. The key is focusing on nutrient-dense, calorie-rich whole foods.

How to Increase Calorie Intake Healthily on a Vegan Diet

For vegans who need to consume more calories, focusing on specific foods and preparation methods can make a significant difference. The strategy is not to eat more junk food, but rather to incorporate more nutrient-dense, calorie-rich whole foods.

Here is a list of healthy, calorie-dense vegan foods:

Nuts and seeds: Almonds, walnuts, chia seeds, and hemp seeds are excellent sources of healthy fats and protein.
Nut and seed butters: Peanut butter, almond butter, and tahini are great for adding calories to toast, smoothies, and sauces.
Avocados: A rich source of healthy fats, avocados can be added to salads, sandwiches, and smoothies.
Legumes: Lentils, chickpeas, and beans provide a good mix of protein and carbohydrates.
Whole grains: Quinoa, oats, and brown rice are more calorie-dense than many vegetables and provide sustained energy.
Healthy oils: Using olive or coconut oil in cooking adds healthy fats and calories.
Dried fruit: Raisins, dates, and dried apricots offer concentrated natural sugars and calories.
Tofu and Tempeh: These soy products are excellent protein sources and can be prepared to add significant calories to a meal.

Calorie Density: Vegan vs. Omnivore Foods

To illustrate the difference in calorie density, here is a comparison of typical food choices from both diets:


Food Item (Approximate serving size)	Vegan Option	Calories (approx.)	Omnivore Option	Calories (approx.)	Notes
Meal Base	1 large baked sweet potato (200g)	180 kcal	1 standard chicken breast (150g)	250 kcal	Sweet potato is nutrient-dense, chicken is higher in protein and calories.
Protein Source	1 cup cooked lentils (200g)	230 kcal	1 cup cooked ground beef (200g)	500 kcal	High-fiber lentils are less calorie-dense than fatty ground beef.
Topping/Sauce	1/2 avocado (100g)	160 kcal	1 tbsp mayonnaise (15g)	100 kcal	Avocado is nutrient-rich with healthy fats; mayo is purely fat-based.
Snack	1 cup mixed berries (150g)	90 kcal	1 cup full-fat yogurt (150g)	150 kcal	Berries are low-cal and high-fiber; yogurt adds dairy fat and protein.

This table highlights why a person on a whole-foods vegan diet might eat larger volumes of food to feel full but still consume fewer overall calories than an omnivore. The strategic addition of calorie-dense vegan foods is crucial for those with higher energy needs, like athletes or those with active lifestyles.

The Importance of Balanced Nutrient Intake

While focusing on calories is important, a healthy diet, whether vegan or omnivorous, depends on a balance of macronutrients and micronutrients. Vegan diets typically provide more fiber, vitamin C, and antioxidants but can be lower in protein, vitamin B12, and omega-3 fatty acids compared to omnivorous diets. A well-planned vegan diet, however, can provide all necessary nutrients. Individuals with higher energy demands, such as athletes, may need to pay special attention to their protein and calorie intake to support muscle growth and recovery. Supplementing with Vitamin B12 is also a standard recommendation for vegans. For more detailed information on nutrient adequacy on a vegan diet, you can refer to systematic reviews like the one published in Clinical Nutrition.

Conclusion: Calorie Needs Remain Constant, Sources Change

The ultimate answer to do vegans need to eat more calories is nuanced. Their underlying physiological caloric needs don't change just because they switch their diet. However, due to the low calorie density and high fiber content of many plant-based foods, a vegan may find themselves needing to eat a greater volume of food to meet those energy requirements. For those managing their weight, this is a significant advantage. For those with higher energy needs, like athletes, it necessitates mindful meal planning to incorporate calorie-dense, nutrient-rich plant-based foods like nuts, seeds, avocados, and healthy oils. By understanding the principles of calorie density and making informed food choices, vegans can easily meet their energy goals while enjoying the many health benefits of a plant-based lifestyle.

Sources

Bakaloudi DR, Halloran A, Rippin HL, et al. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021;40(5):3503-3521. doi:10.1016/j.clnu.2020.11.035.

Frequently Asked Questions

A vegan diet is typically higher in fiber and water, which add bulk to food without adding many calories. This increased volume and slower digestion lead to a stronger sense of satiety and fullness on a lower overall calorie intake.

To gain weight, a vegan should focus on adding calorie-dense, nutrient-rich foods to their diet. Examples include adding nuts, seeds, nut butters, avocados, and healthy oils to meals and snacks.

Yes, by focusing on protein sources like legumes, tofu, tempeh, and seitan. These can be strategically incorporated into meals to meet protein goals. For individuals on a calorie-restricted diet, opting for lower-calorie protein options like lentils and focusing on portion control is key.

Vegan athletes, like all athletes, have higher energy demands. While their overall energy needs are similar to omnivore athletes, they must be more deliberate about consuming enough calorie-dense plant-based foods to fuel their activity.

No. While many whole plant foods are low in calorie density, processed vegan foods, nuts, seeds, and oils are typically calorie-dense. Overconsumption of these can lead to weight gain, just like with any diet.

To increase the calorie density of a vegan meal, you can cook with healthy oils, sprinkle nuts and seeds on salads and oatmeal, add nut butters to smoothies, and incorporate avocados into dishes.

In fact, many find it easier to lose weight on a vegan diet because of the low calorie density and high fiber content, which promotes satiety. This allows them to eat larger portions of food while consuming fewer calories. However, mindful planning is still necessary, especially with processed vegan foods.