What vitamins are missing from meat? Your guide to balanced nutrition

October 24, 2025 •

5 min read

While meat is a rich source of protein and several key nutrients, one analysis found that even meat-eaters can be at risk of inadequate intakes of certain vitamins, including Vitamin E and folate. This raises a crucial question for anyone on a meat-heavy diet: what vitamins are missing from meat?

Quick Summary

Meat is naturally devoid of fiber and certain vitamins, like C and E, while offering limited amounts of others such as folate and calcium. A balanced diet incorporating diverse plant-based foods is essential to fill these nutritional gaps and support overall health and well-being.

Key Points

Nutrient Gaps: Meat lacks essential vitamins C and E, and all-animal products contain zero dietary fiber, which is crucial for gut health.
Folate Deficiency: While meat contains B vitamins, it provides limited folate (B9), a nutrient abundant in leafy greens and vital for cell growth.
Mineral Inadequacies: Calcium and magnesium levels may be insufficient in meat-heavy diets and are more readily found in plant-based sources and fortified foods.
Bioavailability Factors: Some nutrients, like iron, are highly bioavailable in meat, but a diverse diet allows for better overall absorption of a broader spectrum of nutrients.
Balanced Approach: The most sustainable and comprehensive diet includes a variety of both animal and plant-based foods to fill all nutritional needs, avoiding the risks of restrictive eating.
Gut Health: The absence of fiber in meat-only diets can negatively impact gut microbiome health and lead to digestive issues, like constipation.

The Core Nutrients Absent from an All-Meat Diet

For those who primarily rely on animal products, such as those following the carnivore diet, significant nutritional deficiencies are a serious concern. While animal products supply abundant B vitamins, iron, and zinc, they completely miss the mark on several other vital nutrients. Understanding these gaps is the first step toward building a more balanced and healthy eating plan.

Vitamin C (Ascorbic Acid)

Vitamin C is one of the most glaring omissions in a meat-centric diet, as it is found almost exclusively in fruits and vegetables. It is a powerful antioxidant, crucial for immune function, skin health, and the synthesis of collagen. A prolonged absence of vitamin C can lead to scurvy, a disease characterized by weakness, anemia, and bleeding gums. To prevent deficiency, individuals must incorporate plant-based sources like oranges, bell peppers, broccoli, and strawberries into their diet.

Dietary Fiber

Meat and other animal products contain zero dietary fiber. Fiber is a non-digestible carbohydrate essential for maintaining a healthy digestive system, regulating blood sugar levels, and promoting beneficial gut bacteria. A lack of fiber can cause constipation and negatively impact gut microbiome diversity, potentially leading to long-term health issues. Excellent plant-based sources of fiber include legumes, whole grains, nuts, and most fruits and vegetables.

Folate (Vitamin B9)

While meat provides some B vitamins, it is generally not a significant source of folate. Folate is essential for cell growth and DNA formation, making it particularly important for pregnant women and developing children. Conversely, leafy green vegetables, such as spinach and kale, and legumes are packed with folate. Relying solely on meat can lead to an inadequate intake of this vital nutrient.

Vitamin E

Most people get their Vitamin E from plant-based oils, nuts, seeds, and leafy green vegetables, not meat. This fat-soluble antioxidant protects cells from damage and is essential for immune function. Just like vitamin C, those who consume very little plant matter will likely not meet their daily requirements for Vitamin E.

Bioavailability and Other Potential Gaps

Even for nutrients present in both animal and plant foods, there can be notable differences. Some minerals found in meat are more easily absorbed by the body, but this doesn't mean a balanced diet is inferior. A varied diet of plant foods can provide superior overall nutrition.

Calcium and Magnesium

While some animal products contain calcium and magnesium, many plant-based sources, including leafy greens, fortified dairy alternatives, and nuts, offer comparable or superior amounts. The absorption of calcium from some plant sources, like spinach, can be hindered by oxalates, but a diverse intake from various plant foods easily compensates.

Choline

Though choline is found in animal products like meat, fish, and eggs, the highest concentrations are in organ meats and egg yolks. Muscle meat and dairy can contain lower levels than is optimal. Plant-based sources like cruciferous vegetables, beans, and certain grains can contribute to a balanced choline intake.

Filling the Gaps: Actionable Steps for a Balanced Diet

Fortunately, it's straightforward to address the nutritional gaps in a meat-heavy diet by incorporating a variety of whole foods. Here are some actionable steps:

Prioritize a colorful plate: Incorporate a wide array of fruits and vegetables daily to ensure adequate intake of vitamins C, E, and folate.
Embrace legumes and whole grains: Beans, lentils, and oats are excellent sources of fiber, folate, and magnesium, which are scarce in meat.
Snack on nuts and seeds: These are great sources of healthy fats, Vitamin E, and other minerals.
Consider fortified foods: Some breakfast cereals, plant-based milks, and nutritional yeast are fortified with vitamins like B12, which can be limited in certain diets.
Cook smarter: For instance, pairing iron-rich plant foods (e.g., lentils) with a vitamin C source (e.g., bell peppers) can significantly enhance iron absorption.

The Risks of Restrictive Diets

Diets that completely eliminate entire food groups, like a strict carnivore diet, carry inherent risks of nutritional deficiencies. While followers might tout short-term benefits, the long-term health consequences of missing essential nutrients are not well-studied and can be severe. Many health experts recommend a balanced approach, not elimination. For anyone considering such a restrictive path, consulting a healthcare professional or registered dietitian is vital.

Conclusion: The Path to Optimal Nutrition

A healthy and sustainable diet is about balance and variety, not restriction. While meat can be a nutritious part of a meal plan, it is not a complete food. Understanding what vitamins are missing from meat is crucial for ensuring a comprehensive nutrient intake. By actively incorporating a diverse range of plant-based foods, you can easily bridge these gaps and support your long-term health.

A Quick Comparison: Meat vs. Plant-Based Nutrients


Nutrient	Primary Source in Meat	Primary Source in Plant Foods	Potential Gap in Meat-Only Diet?	Solution (Plant-Based)
Vitamin C	Negligible	Citrus fruits, berries, bell peppers, broccoli	Yes, significant	Citrus fruits, berries, peppers, broccoli
Vitamin E	Limited	Plant-based oils, nuts, seeds, spinach	Yes, significant	Nuts (almonds), seeds (sunflower), leafy greens
Fiber	Zero	Legumes, whole grains, fruits, vegetables	Yes, significant	Beans, lentils, oats, whole-wheat bread, fruits
Folate (B9)	Some, but limited	Leafy greens, legumes, fortified cereals	Yes, can be inadequate	Spinach, kale, chickpeas, lentils
Calcium	Some (bone meal, some dairy)	Leafy greens, tofu, fortified plant milks	Yes, potentially inadequate	Tofu, kale, fortified plant milks
Magnesium	Some	Whole grains, nuts, seeds, dark chocolate	Yes, potentially inadequate	Pumpkin seeds, almonds, leafy greens
Choline	Rich in organ meats, eggs	Broccoli, cauliflower, soy products, quinoa	Yes, if relying on muscle meat only	Broccoli, soybeans, quinoa

Sources

Nutrient Intake and Status in Adults Consuming Plant-Based Diets: A Systematic Review
Carnivore Diet: Food List, Benefits, Risks, and More
The vegan diet
Top 5 Nutrients Missing From Vegetarian Diets
7 Nutrients You Can't Get from Plants
Nutritional importance of animal-sourced foods in a healthy diet
Is The Carnivore Diet Healthy?
Meat madness: The risks of the carnivore diet
Carnivore Diet: Food List, Benefits, Risks, and More
Carnivore Diet: Unravelling its Pros, Cons, and Science Behind It
Vitamin C - Consumer
What foods provide vitamin E?
Choline - Consumer
18 Foods High in Choline to Support Your Brain Health
Choline - Health Professional Fact Sheet

Frequently Asked Questions

No, a meat-only diet is severely lacking in several essential vitamins, most notably Vitamin C, Vitamin E, and folate, which are found predominantly in plant-based foods.

The vitamins most commonly missed are Vitamin C, an antioxidant crucial for immunity; Vitamin E, which protects cells; and folate, which is vital for cell growth.

A lack of dietary fiber, which is completely absent in meat, can lead to digestive issues like constipation and negatively impact the health of your gut microbiome.

You can add missing nutrients by incorporating a variety of fruits, vegetables, legumes, nuts, and whole grains into your meals. For example, add leafy greens for folate and fiber, and nuts for Vitamin E.

Yes, diets consisting exclusively of animal products, such as the carnivore diet, carry a significant risk of nutritional deficiencies and may also negatively impact heart health and gut function in the long term.

Choline is present in meat, especially organ meat and eggs. However, muscle meat provides lower amounts, and ensuring adequate intake is important. Plant sources like broccoli, soybeans, and quinoa can also contribute to your choline needs.

Yes, while dairy is a common source of calcium, many plant-based foods like kale, calcium-set tofu, and fortified plant milks are excellent alternatives. A varied diet can easily meet your calcium requirements.