What is a vegan vs vegetarian diet?

January 10, 2026 •

4 min read

According to a 2020 Gallup poll, approximately 5% of US consumers identified as vegetarian, while 3% identified as vegan. While both diets avoid meat, a primary distinction exists in their inclusion of other animal products, defining what is a vegan vs vegetarian diet.

Quick Summary

This guide outlines the key differences between vegan and vegetarian diets, covering food restrictions, motivations, and overall lifestyle scope. It also addresses potential health considerations and offers practical tips for anyone exploring these dietary paths.

Key Points

Core Difference: Vegetarians avoid meat but may consume animal by-products like dairy and eggs, while vegans strictly exclude all animal-derived products.
Lifestyle vs. Diet: Veganism is a comprehensive lifestyle extending beyond food to avoid animal exploitation, while vegetarianism is primarily a dietary choice.
Nutrient Planning: Both diets require careful planning, but vegans must pay special attention to B12, calcium, and omega-3s, often needing supplements.
Motivations: People choose these diets for varied reasons, including animal welfare, personal health benefits like lower cholesterol, and environmental impact reduction.
Gradual Transition: Newcomers to plant-based eating may find it easier to start with a vegetarian diet before moving to a fully vegan one.
Health Benefits: Both well-planned vegan and vegetarian diets are associated with significant health benefits, including a reduced risk of chronic diseases.

Core Differences in Food and Lifestyle

The fundamental difference between a vegan and a vegetarian diet lies in the strictness of their restrictions regarding animal-derived products. Vegetarians eliminate meat, poultry, and fish, but many still consume animal by-products that do not require the animal's death, such as eggs, dairy, and honey. Veganism, by contrast, is a more comprehensive philosophy that seeks to exclude all forms of animal exploitation and cruelty, extending beyond just the plate.

Veganism: A Complete Avoidance of Animal Products

A vegan diet completely prohibits all animal products and by-products. This means strict avoidance of the following:

Meat, poultry, and fish: Including all types of animal flesh.
Dairy: Milk, cheese, yogurt, and butter derived from cows, goats, etc..
Eggs: All types, from chickens and other birds.
Honey: Produced by bees.
Other ingredients: Hidden animal-derived components like gelatin, whey, casein, and some forms of vitamin D3.

Beyond food, ethical veganism extends to a lifestyle that avoids animal-derived materials and products. This includes clothing like leather, wool, and silk, as well as cosmetics and household items tested on animals.

Vegetarianism: Varying Levels of Restriction

Vegetarianism is often viewed as a spectrum, with several common variations based on which animal by-products are included.

Lacto-ovo-vegetarian: Consumes dairy products and eggs, but no meat, fish, or poultry.
Lacto-vegetarian: Consumes dairy products, but no meat, fish, or eggs.
Ovo-vegetarian: Consumes eggs, but no meat, fish, or dairy.
Pescatarian: Excludes all meat and poultry but includes fish and seafood (some consider this semi-vegetarian).

Motivations: Ethics, Health, and Environment

The driving forces behind a vegan or vegetarian diet can vary, though they often overlap. For many, the choice is rooted in ethical considerations. Ethical vegetarians oppose the killing of animals for food, while ethical vegans believe that animals have a right to be free from human use entirely, extending their opposition to the dairy and egg industries.

Health is another major motivator. Both diets, when well-planned, can offer significant health benefits, such as lower body mass index (BMI), reduced cholesterol, and a decreased risk of certain chronic diseases like heart disease and type 2 diabetes. Environmentally, both diets typically have a smaller footprint than omnivorous ones, but vegan diets generally have the lightest impact by avoiding resource-intensive dairy and egg production.

Nutritional Considerations and Planning

Regardless of which plant-based path is chosen, proper nutritional planning is essential to ensure a complete and balanced diet. Both vegans and vegetarians must pay attention to certain nutrients, though the specific focus can differ.

Comparison Table: Vegan vs. Vegetarian


Aspect	Vegetarian	Vegan
Meat, Fish, Poultry	Excludes all	Excludes all
Dairy Products	Often included	Excludes all
Eggs	Often included	Excludes all
Honey	Often included	Excludes all
Animal-Derived Ingredients	Avoids slaughter by-products	Excludes all, including gelatin, whey, casein
Lifestyle Beyond Diet	Primarily dietary focus	Comprehensive, includes clothing, cosmetics
Vitamin B12 Intake	Low to moderate risk of deficiency	High risk of deficiency; supplementation is essential
Calcium Intake	Often adequate through dairy	High risk of deficiency; relies on fortified foods
Omega-3s	Low intake possible, especially without fish	High risk of deficiency; sources from seeds and algae

Key Nutrients for Plant-Based Diets

Vitamin B12: Primarily found in animal products, so fortified foods (e.g., cereals, plant milks) and supplements are crucial, especially for vegans.
Iron: Found in legumes, dark leafy greens, and fortified cereals. Combining these with vitamin C-rich foods can enhance absorption.
Calcium: Found in dairy for vegetarians, but vegans must rely on fortified plant milks, tofu, and leafy greens.
Omega-3 Fatty Acids: Important for heart and brain health. Sources include flax seeds, chia seeds, walnuts, and algae supplements.
Protein: Both diets can easily meet protein needs by consuming a variety of legumes, nuts, seeds, and whole grains. Combining complementary proteins, such as rice and beans, can ensure a complete amino acid profile.

Making the Transition

For those new to plant-based eating, a gradual transition can be easier. Many people start by adopting a vegetarian diet, which is less restrictive, and then move towards a vegan lifestyle if their values and comfort level evolve. This allows for a smoother adjustment period, both socially and nutritionally. Regardless of the chosen path, focusing on whole, unprocessed foods is key to maximizing the health benefits.

Conclusion: Your Personal Journey

Ultimately, the choice between what is a vegan vs vegetarian diet is a personal one, driven by individual values, health goals, and lifestyle preferences. Both pathways can be healthy, nutritionally adequate, and environmentally conscious when well-planned. Vegetarianism offers a less restrictive entry into plant-based eating, while veganism represents a deeper commitment to animal welfare and environmental sustainability. By understanding the core differences, individuals can make an informed decision that aligns with their personal ethics and wellness objectives.

Visit the Academy of Nutrition and Dietetics for more information on plant-based dietary planning.

How to get started on a plant-based diet

To begin exploring plant-based diets, consider starting with small changes like "Meatless Mondays". Gradually incorporate more plant-based meals throughout the week. For both vegan and vegetarian diets, focus on building meals around nutrient-dense whole foods like legumes, grains, fruits, and vegetables. Researching and planning your meals will help ensure you meet all your nutritional needs and discover delicious new recipes.

Potential Challenges and Solutions

Social Situations: Plan ahead by looking up restaurant menus or offering to bring a plant-based dish to gatherings.
Cravings: Seek out satisfying plant-based alternatives for favorite foods. The market is full of innovative vegan and vegetarian products.
Nutritional Concerns: Consult a registered dietitian to ensure you are getting all necessary nutrients. This is especially important for children and those with existing health conditions.
Cooking Skills: Start with simple recipes and gradually build your culinary skills. Online resources and cookbooks dedicated to plant-based cooking are widely available.

Frequently Asked Questions

The main difference is that vegetarians do not eat meat, fish, or poultry, but often consume animal by-products like dairy, eggs, and honey. Vegans, on the other hand, abstain from all animal products and by-products, including dairy, eggs, and honey.

Motivations include ethical concerns about animal welfare, health benefits such as lower cholesterol, and environmental reasons related to the impact of animal agriculture. For vegans, the ethical stance is typically more comprehensive, extending to all forms of animal exploitation.

Both diets, when well-planned, can be very healthy and offer benefits like reduced risk of heart disease and type 2 diabetes. However, neither is inherently healthier, and the healthiest diet depends on individual planning and food choices. Vegans may have a lower BMI but also face higher risks of certain nutrient deficiencies if not planned carefully.

Vegans must ensure they get enough vitamin B12 through fortified foods or supplements, as it is primarily found in animal products. They also need to pay close attention to calcium, iron, vitamin D, and omega-3 fatty acids, often found in fortified plant milks, leafy greens, seeds, and algae supplements.

Yes, with careful planning and medical supervision, both diets can be nutritionally adequate for all stages of life, including childhood. It is crucial to consult a pediatrician or registered dietitian to ensure proper nutrient intake for growing children.

Honey is considered a vegetarian product but is not vegan. Vegans avoid honey because it is a product of bees and its collection is considered a form of animal exploitation.

While vegetarianism is primarily a dietary choice, ethical veganism extends to a lifestyle that avoids all animal products, including leather, wool, and silk. Vegetarians do not typically adhere to these restrictions outside of their diet.