The Difference Between Vegan And Vegetarian Diets

In a 2023 Gallup poll, 4% of U.S. adults said they were vegetarian and 1% said they were vegan.¹ Many more are cutting back on meat for their health, for animals or for the planet.

So what's the difference between a vegan and a vegetarian diet, and which is right for you? Here's what you need to know.

Vegan Diet

A vegan diet excludes all animal products. That means no meat, poultry, fish, dairy, eggs or honey.

People go vegan for different reasons. Some do it for their health, others for animal welfare or the environment. Many vegans also avoid other products made from animals, like leather or certain soaps and cosmetics.

A typical vegan diet is built on fruits, vegetables, beans, lentils, whole grains, nuts and seeds. Blenders and food processors make it easy to whip up vegan cheeses and sauces at home, and many grocery stores now carry plenty of vegan options.

Vegetarian Diet

A vegetarian diet excludes meat, poultry and fish. People who eat fish but not meat follow a pescatarian diet.

"Vegetarian" is an umbrella term that covers a few variations:

• Lacto-ovo vegetarians eat dairy and eggs.
• Lacto-vegetarians eat dairy but not eggs.
• Ovo-vegetarians eat eggs but not dairy.

The Difference Between Vegan and Vegetarian

In a nutshell, a vegan diet is more restrictive than a vegetarian one. Vegans avoid all animal products, and often extend that to things like clothing and household items. Vegetarians avoid meat and fish but can still eat dairy and eggs.

Because vegans cut out more foods, it's especially important for them to plan their diet so they get all the nutrients they need.

Benefits

Well-planned vegetarian and vegan diets are healthy and nutritionally adequate. The Academy of Nutrition and Dietetics says vegetarians and vegans have a lower risk of heart disease, type 2 diabetes, high blood pressure, certain cancers and obesity, along with lower cholesterol and better blood sugar control.²

The key word is well-planned. Swapping meat for highly processed junk food won't bring the same benefits.

Plant-based diets are also easier on the environment. Even the lowest-impact animal products usually have a bigger environmental footprint than plant alternatives.⁴

Risks

The main risk of either diet is missing out on key nutrients, and the risk is higher for vegans. Nutrients to plan for include vitamin B12, vitamin D, calcium, iron, zinc and protein.²

Vitamin B12 deserves special attention. It's needed for healthy red blood cells and nerves, and it's found almost only in animal foods. In a large UK study, about half of vegan men and 7% of vegetarian men were B12 deficient.³ Vegans need a reliable source of B12, from fortified foods like plant milks and cereals or from a supplement.²

Signs of B12 deficiency can include tiredness, weakness, lightheadedness, and numbness or tingling. If you follow a strict diet, ask your doctor about a simple blood test to check your levels.

Best Vegan Foods

Switching diets means rethinking your grocery list. Focus on:

• Beans, lentils, chickpeas, tofu and tempeh for protein
• Whole grains like oats, quinoa and brown rice
• Nuts and seeds, including chia, hemp and flax
• Plenty of fruits and vegetables
• Fortified foods for B12, calcium and vitamin D

A plant protein powder can also help you hit your protein goals. Need ideas? Try our plant-based recipes.

Where to Start

Whether you go vegetarian or vegan, the goal is the same: eat more whole plant foods and plan for the nutrients you might miss. Many people start vegetarian and later go vegan, while others simply eat more plants without a label.

Whatever your reasons, find brands you trust. Learn more about fitppl and our plant-based products.