Nutrition Diet: What foods won't vegans eat?

According to the Vegan Society, veganism is “a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purposes”. For anyone considering this path, understanding what foods won't vegans eat is the first step toward a fully plant-based lifestyle.

Quick Summary

This article outlines the complete list of foods and ingredients vegans avoid, covering all animal flesh, dairy, eggs, and bee products, plus less obvious additives like gelatin, carmine, and whey found in many processed goods.

Key Points

• Animal Flesh is Excluded: Vegans do not eat any meat, poultry, or fish, including red meat, chicken, and seafood.

• No Dairy or Eggs: Products like milk, cheese, butter, yogurt, and all eggs are off-limits for vegans.

• Honey is an Animal Product: Produced by bees, honey is typically avoided in a vegan diet, alongside other bee products like beeswax.

• Read Labels for Hidden Ingredients: Many processed foods contain animal-derived ingredients such as gelatin, casein, whey, and certain colorings like carmine.

• Plan for Key Nutrients: A well-planned vegan diet requires attention to nutrients like Vitamin B12, D, Calcium, and Iron, often through fortified foods or supplements.

• Vegans Avoid All Animal Exploitation: The vegan philosophy extends beyond food to avoid animal exploitation in all aspects, including clothing and cosmetics.

Core categories of food to avoid

At its heart, a vegan diet is based entirely on plants and excludes any products derived from animals. This foundation means several major food groups are off the table, and understanding them is crucial for anyone transitioning to this lifestyle.

Meat, poultry, and fish

This category is the most widely understood. Vegans do not consume the flesh of any animal, regardless of how it was farmed. This includes:

• Red meat: Beef, pork, lamb, goat, and game.
• Poultry: Chicken, duck, and turkey.
• Seafood: All fish, shellfish (shrimp, lobster, crab), and mollusks (clams, mussels, scallops).

Dairy products

Derived from the milk of animals, dairy is a non-starter for vegans. This includes common items and their many derivatives:

• Milk: From cows, goats, and sheep.
• Cheese and yogurt: Made from animal milk.
• Butter and cream: Also derived from milk.
• Casein and whey: Milk proteins often used as additives in other processed foods.

Eggs

Eggs from chickens, quails, and other birds are a product of an animal's reproductive system and are therefore excluded. This means avoiding not only whole eggs but also any products containing them, such as mayonnaise and some baked goods.

Honey and other bee products

Many people are surprised to learn that honey is not vegan. It is a product made by bees for their own consumption and is therefore considered an animal product by many vegans. Other bee products like royal jelly, bee pollen, and beeswax are also avoided.

Unveiling hidden animal-derived ingredients

While avoiding the core animal-based foods is straightforward, many processed and packaged products contain less obvious animal-derived ingredients. Careful label reading is a necessity for a strict vegan diet. Here are some of the most common hidden culprits:

• Gelatin: A protein derived from boiling the skin, tendons, and bones of animals like pigs and cows. It is used as a gelling agent in marshmallows, gummy candies, gel desserts, and some yogurts.
• Carmine (E120) or cochineal: A bright red food coloring produced by crushing female cochineal insects. It can be found in a variety of foods and beverages, from red juices to some red-colored candies.
• Isinglass: A type of gelatin made from fish bladders. It is used as a fining or clarifying agent to settle solids during the production of some beers and wines, making them non-vegan.
• L-Cysteine (E920): An amino acid often used as a dough conditioner in breads and baked goods. While it can be synthetic, it is often derived from animal hair or feathers.
• Bone char: Charred animal bones used by some sugar companies to filter and whiten sugar. Not all white sugar is processed this way, but ethically-minded vegans will seek out sugar certified as vegan.
• Natural flavors: This ambiguous label can sometimes hide animal products. For example, castoreum, a secretion from a beaver's anal glands, has historically been used in vanilla flavoring, though its use is now very rare.
• Vitamin D3: Most commonly sourced from lanolin, the grease found in sheep's wool. Vegan versions derived from lichen (D2) are available, but it's important to check the label.

A comparison of vegan vs. vegetarian diets

It's common to confuse vegan and vegetarian diets, but the key distinction lies in the absolute avoidance of all animal products by vegans. Here is a clear comparison:

Feature	Vegan Diet	Vegetarian Diet (Lacto-Ovo)
Meat	Excluded	Excluded
Poultry	Excluded	Excluded
Fish/Seafood	Excluded	Excluded
Dairy	Excluded	Included (milk, cheese, yogurt)
Eggs	Excluded	Included
Honey	Excluded	Often included
Gelatin	Excluded	Excluded
Motivation	Ethical, environmental, and/or health	Health, ethical (avoiding slaughter), environmental, and/or personal preference

Navigating a truly vegan diet

Becoming a confident vegan means mastering the art of reading food labels. Phrases like “contains milk” or “may contain eggs” are clear warnings, but the long list of technical ingredient names can be confusing. Look for certified vegan labels, but remember that independent verification is the most reliable way to ensure a product is free from all animal exploitation. When dining out, communicate clearly about your needs to avoid hidden animal products in sauces or preparations.

Finding vegan alternatives

The good news is that the market for vegan alternatives is constantly growing. Here are some common swaps:

• For meat: Tofu, tempeh, seitan, lentils, and beans.
• For dairy: Plant-based milks (soy, almond, oat), cheeses (cashew, coconut), and yogurts.
• For eggs: Flaxseed meal mixed with water, mashed banana, or silken tofu in baking.
• For honey: Maple syrup, agave nectar, or date syrup.

Conclusion

Making the decision to go vegan involves a complete overhaul of one's approach to food, moving beyond just eliminating meat and embracing a diet free from all animal-derived ingredients. This requires diligence in reading labels and a willingness to explore new, satisfying plant-based alternatives. While challenging at first, the effort ensures that every meal aligns with the ethical, environmental, or health-based principles that inspire the vegan lifestyle. By learning what foods won't vegans eat, individuals can make informed and confident choices that reflect their values.

Resources for further reading

• Healthline: The Vegan Diet — A Complete Guide for Beginners

Planning for nutrient adequacy

While the vegan diet is rich in fiber, vitamins, and minerals, careful planning is necessary to ensure adequate intake of certain nutrients typically found in animal products. Fortified foods and supplements are often required for a balanced, healthy vegan diet.

Common nutrient considerations for vegans

• Vitamin B12: Essential for nerve function and red blood cell formation, B12 is not naturally found in plant foods. Vegans should rely on fortified foods like plant milks, breakfast cereals, nutritional yeast, or take a supplement.
• Vitamin D: Helps regulate calcium and phosphate for strong bones. Sunlight is a primary source, but supplements or fortified foods are recommended, especially in winter.
• Calcium: Important for bone and teeth health. Good vegan sources include fortified plant milks and tofu, leafy greens, and nuts.
• Iron: Plant-based iron is less readily absorbed than animal-based iron. Pairing iron-rich plant foods (pulses, greens, nuts) with vitamin C-rich foods (peppers, citrus) enhances absorption.
• Omega-3 Fatty Acids: Often derived from fish, vegan sources include flaxseeds, chia seeds, walnuts, and hemp seeds. Algae oil supplements can also provide the essential EPA and DHA.

Putting it all together: Building a balanced vegan plate

A well-constructed vegan meal focuses on a variety of whole foods. The key is to create balance with different food groups to meet your nutritional needs without animal products. Focus on a combination of grains, protein sources, healthy fats, and fruits and vegetables. For example, a chickpea and vegetable curry over brown rice provides protein, carbs, and micronutrients. Using fortified plant milk on fortified breakfast cereal is a simple way to start the day with B12 and calcium.

Frequently Asked Questions

Why don't vegans eat honey?

Vegans do not eat honey because it is a product created by bees. The ethical philosophy of veganism opposes the exploitation of animals for human consumption, and this extends to the labor of insects.

Are all food colorings vegan?

No, some food colorings are derived from animals. Carmine (E120) is a red dye made from crushed cochineal insects and is therefore not vegan. Always check the ingredients list for specific colorings.

Can vegans eat bread?

Not all bread is vegan. Some commercial bread products contain hidden animal ingredients like milk, eggs, or L-Cysteine, an amino acid often derived from animal hair or feathers. It's important to read the label carefully or choose certified vegan options.

What is whey and why do vegans avoid it?

Whey is a milk protein, a byproduct of the cheesemaking process. Since it is derived from animal milk, it is not vegan. It is often found in protein powders, crackers, and other commercial food products.

What is the difference between vegan and vegetarian diets?

The main difference is that a vegan diet excludes all animal products, including dairy and eggs, while a vegetarian diet typically avoids only meat but may include dairy, eggs, or both.

How can vegans be sure about hidden animal ingredients?

The best way to be sure is to check for a vegan certification label on the product. For uncertified products, reading the full ingredient list is essential to spot common hidden ingredients like gelatin, casein, and carmine.

Do vegans need supplements?

While a balanced vegan diet can provide most nutrients, Vitamin B12 is a notable exception as it is not found naturally in plant foods. Many vegans take a B12 supplement or consume fortified foods to ensure adequate intake.