Is Vegan or Vegetarian Better for Health? A Comparative Analysis

November 16, 2025 •

4 min read

According to a 2021 review, a vegan diet is associated with lower risks of cardiometabolic diseases compared to an omnivorous diet. But is vegan or vegetarian better for health when comparing the two? While both emphasize plant-based foods, the inclusion or exclusion of eggs and dairy creates key nutritional differences that can impact weight, heart health, and nutrient intake.

Quick Summary

This article analyzes the key health differences between vegan and vegetarian diets, discussing comparative benefits for weight and heart health. It also details the distinct nutritional considerations and potential deficiencies, such as B12, iron, and calcium, associated with each eating pattern. Both can be healthy with proper planning, so the right choice depends on individual goals and values.

Key Points

Heart Health: Both diets reduce heart disease risk through lower cholesterol and fat intake, with vegan diets potentially offering a slight edge due to zero cholesterol.
Weight Management: Vegans often exhibit a lower BMI, as their diets are higher in fiber and lower in calorie density.
Nutrient Deficiencies: Vegans face higher risks of B12, calcium, and vitamin D deficiencies, requiring diligent planning and supplementation.
B12 Supplementation: Mandatory for vegans, while vegetarians may get sufficient amounts from eggs and dairy, but should monitor intake.
Diet Quality Matters Most: A well-planned diet rich in whole, unprocessed foods is more important for health than the specific label (vegan or vegetarian).
Environmental Impact: Vegan diets typically have a smaller environmental footprint compared to vegetarian diets.

Comparing Health Benefits: Vegan vs. Vegetarian

Both vegan and vegetarian diets focus on plant-based foods like fruits, vegetables, grains, and legumes, and are linked to health benefits. The main difference is that vegans exclude all animal-derived products, while vegetarians may include dairy, eggs, and honey. This distinction affects health outcomes and nutritional needs.

Impact on Heart Health and Cholesterol

Both diets improve heart health by reducing saturated fat and cholesterol intake compared to omnivorous diets. Some research suggests vegan diets may offer a slight advantage, potentially lowering the risk of chronic diseases like heart disease and type 2 diabetes more than vegetarian diets. Vegans consume no cholesterol, while vegetarians may consume some through eggs and dairy. Studies have shown vegans experience greater reductions in LDL cholesterol.

Weight Management and BMI

Vegans often have a lower average BMI than vegetarians. This is partly because vegan diets are typically higher in fiber and lower in calorie density, promoting fullness and reducing calorie intake. Over time, vegans may gain less weight compared to vegetarians and omnivores. However, a well-planned vegetarian diet can also be effective for weight loss. The key for both is choosing whole foods over processed alternatives.

Nutritional Adequacy and Potential Deficiencies

Nutritional adequacy is a key difference. Vegetarians consuming eggs and dairy have easier access to some nutrients. Both diets require careful planning to avoid deficiencies.

Vitamin B12: Found mainly in animal products, B12 requires supplementation for all vegans. Vegetarians consuming dairy and eggs may meet their needs but still risk deficiency.
Calcium: Vegetarians generally meet calcium needs through dairy. Vegans must rely on fortified plant milks, tofu, and leafy greens. Lower calcium intake in vegans is linked to lower bone mineral density.
Omega-3 Fatty Acids (EPA/DHA): While plant-based diets provide ALA, conversion to EPA and DHA is limited. Vegans and vegetarians who don't eat fish should consider algae-based supplements.
Iron: Plant-based iron is less readily absorbed. Both vegans and vegetarians should enhance absorption by combining iron-rich foods with Vitamin C.

Comparison of Vegan vs. Vegetarian Diets


Aspect	Vegetarian Diet	Vegan Diet
Animal Product Exclusions	Meat, poultry, and fish	All animal products, including meat, dairy, eggs, and honey
Primary Health Benefits	Reduced risk of heart disease, diabetes, and certain cancers; supports weight management.	Potentially lower BMI, LDL cholesterol, and cancer risk; effective for heart health.
Potential Health Risks	Nutritional deficiencies if not well-planned (e.g., B12, iron, zinc).	Higher risk of deficiencies in B12, calcium, vitamin D, and omega-3s, requiring careful planning and supplementation.
Ease of Implementation	Generally considered easier and less restrictive due to the inclusion of dairy and eggs.	More restrictive, requiring diligent planning, label-reading, and supplementation for key nutrients.
Nutrient Access	Eggs and dairy provide readily available B12, calcium, and protein sources.	Requires sourcing nutrients from fortified foods, supplements, and diverse plant sources.
Protein Sources	Includes complete proteins from eggs and dairy, plus a wide array of plant sources.	Relies on combining diverse plant-based sources to create complete protein profiles (e.g., legumes and grains).

The Importance of a Well-Planned Diet

The healthfulness of any diet depends on the food choices made. Neither diet is superior if it includes excessive processed foods. Both diets are affirmed by health organizations as healthy and suitable for all life stages when properly planned and focused on nutrient-dense, whole foods.

Conclusion

The choice between a vegan and vegetarian diet depends on personal health goals and values. Vegan diets may offer greater benefits for weight and cholesterol but require diligent planning for essential nutrients. Vegetarian diets are less restrictive and provide similar health benefits, especially when focusing on whole foods. A balanced diet rich in unprocessed plant foods is the most critical factor for health, regardless of whether it is vegan or vegetarian. Consulting a healthcare professional or dietitian can help ensure nutritional adequacy for either diet.

Key Takeaways

Both Diets Offer Health Benefits: Well-planned vegan and vegetarian diets are associated with a reduced risk of heart disease, diabetes, and some cancers.
Vegan Diets Lead to Lower BMI: Vegans often have a lower Body Mass Index (BMI) and lower LDL cholesterol, possibly due to the complete exclusion of animal fats and dairy.
Vegetarianism is Less Restrictive: The inclusion of eggs and dairy can make a vegetarian diet easier to maintain and simplify obtaining essential nutrients like B12 and calcium.
B12 Supplementation is Crucial for Vegans: Vitamin B12 is not reliably available from plant sources, making supplementation essential for anyone following a vegan diet.
Proper Planning is Everything: The healthfulness of either diet depends on the quality of food choices. A junk-food vegetarian or vegan diet is less healthy than a whole-foods-focused one.

Frequently Asked Questions

Neither diet is inherently healthier. The healthfulness depends on how well it is planned and the quality of the food consumed. Both can be nutritionally complete and offer significant health benefits, but vegans must pay special attention to key nutrients.

Yes, supplementation with vitamin B12 is essential for all vegans, as it is not reliably found in plant-based foods. Other supplements like vitamin D, iron, and omega-3s may also be necessary, depending on your dietary choices and individual needs.

Both diets can support weight loss due to higher fiber content and lower calorie density. Studies suggest vegans may have a lower BMI on average, but individual results vary widely depending on food quality and lifestyle factors.

Yes. Vegetarians can easily meet their protein needs by including dairy, eggs, and a variety of plant-based sources like legumes, lentils, nuts, seeds, and whole grains.

No. Many processed vegan products, like vegan junk food, are high in unhealthy fats, sugar, and sodium. The benefits of a plant-based diet come from consuming whole, minimally processed foods, not simply avoiding animal products.

The cost of either diet depends on your food choices. Staples like beans, grains, and seasonal vegetables are budget-friendly. However, relying on specialty vegan products can make a vegan diet more expensive.

Both diets are linked to better heart health due to lower saturated fat and cholesterol. Vegans, with zero dietary cholesterol, may experience greater reductions in LDL cholesterol. Both benefit from high fiber and antioxidant intake.