Vegetarians avoid meat, poultry, and fish but may eat dairy products and eggs. Vegans eliminate all animal products, including dairy, eggs, honey, and leather. Both diets can be healthy with proper planning, but vegans need to be more careful about vitamin B-12, calcium, and omega-3 fatty acids.
Plant-based eating has transformed from a niche lifestyle to a mainstream movement. The plant-based food market is projected to reach $162 billion by 2030, with millions of Americans adopting vegetarian or vegan diets for health, environmental, and ethical reasons.
Whether you’re considering making the switch or want to understand these popular dietary approaches, this comprehensive guide breaks down everything you need to know about vegan vs vegetarian lifestyles.
The following bachelors and Master’s programs offer career-focused instruction delivered by trained nutritionists with experience in the field. Find out more what each individual course of study offers through the locations below.
Purdue Global's Bachelor of Science in Nutrition Program is an approved holistic nutrition education program through the National Association of Nutrition Professionals (NANP).
Arizona State University - Online offers an Online Masters in Medical Nutrition
UNC's MPH Nutrition concentration prepares students to provide, evaluate and communicate nutritional and dietary guidance that improves individual and population-wide health outcomes. In addition to developing their knowledge of nutrition science, students will explore behavior change, communication, counseling and the effects of dietary culture on individuals and communities.
Walden University's Bachelor of Science (B.S.) in Health Studies - Health Promotion and Wellness gains job-ready, immediately applicable skills today's employers want.
The University of Texas at Austin offers an Online Master of Science in Nutritional Sciences.
Table of Contents
What is a Vegetarian Diet?
A vegetarian diet excludes meat, poultry, fish, and other animal-derived ingredients, such as gelatin and rennet. According to the Vegetarian Society, vegetarians don’t eat “products or byproducts of animal slaughter.”
Most vegetarians do consume animal products that don’t require killing the animal, such as dairy products, eggs, and honey. This approach allows for more dietary flexibility while still avoiding direct animal slaughter.
Types of Vegetarian Diets
| Type | Excludes | Includes |
|---|---|---|
| Lacto-Vegetarian | Meat, fish, poultry, eggs | Dairy products, plant foods |
| Ovo-Vegetarian | Meat, fish, poultry, dairy | Eggs, plant foods |
| Lacto-Ovo Vegetarian | Meat, fish, poultry | Dairy, eggs, plant foods |
| Pescatarian | Meat, poultry | Fish, seafood, dairy, eggs |
What is a Vegan Diet?
Veganism goes beyond dietary choices. The Vegan Society defines veganism as “a way of living that seeks to exclude all forms of exploitation and cruelty to animals for food, clothing, or any other purpose.”
Vegans avoid all animal products, including those that don’t directly involve animal slaughter. This means no dairy products, eggs, honey, or animal-derived ingredients in processed foods.
What Vegans Avoid Beyond Food
The vegan lifestyle extends to non-food items:
- Clothing – Leather, wool, silk, fur, down feathers
- Personal care – Products tested on animals or containing animal ingredients
- Household items – Beeswax candles, certain cleaning products
- Entertainment – Some vegans avoid zoos, aquariums, or animal racing
The modern vegan movement began in the 1940s, but the current definition, emphasizing animal welfare, wasn’t established until 1988.
Vegan vs Vegetarian: Key Differences
While both diets eliminate meat, the differences extend far beyond food choices. Here’s a comprehensive comparison:
| Aspect | Vegetarian | Vegan |
|---|---|---|
| Meat, Poultry, Fish | ❌ Not allowed | ❌ Not allowed |
| Dairy Products | ✅ Usually allowed | ❌ Not allowed |
| Eggs | ✅ Usually allowed | ❌ Not allowed |
| Honey | ✅ Usually allowed | ❌ Not allowed |
| Leather/Wool | ✅ Often worn | ❌ Avoided |
| Primary Motivation | Health, environment, and some ethics | Animal rights, comprehensive ethics |
| Lifestyle Scope | Primarily dietary | All aspects of life |
Nutritional Considerations
Both diets can be nutritionally complete with proper planning and preparation. The Academy of Nutrition and Dietetics states that well-planned vegetarian and vegan diets are “healthful, nutritionally adequate, and may help prevent certain diseases.”
The key is understanding which nutrients require extra attention on each diet.
Potential Nutrient Concerns
| Nutrient | Vegetarian Risk | Vegan Risk | Best Sources |
|---|---|---|---|
| Vitamin B-12 | Low | High | Fortified foods, supplements |
| Iron | Moderate | Moderate | Legumes, leafy greens, fortified cereals |
| Calcium | Low | High | Fortified plant milks, tofu, leafy greens |
| Omega-3 Fatty Acids | Low | High | Flax seeds, chia seeds, walnuts, algae supplements |
| Zinc | Low | Moderate | Legumes, nuts, seeds, whole grains |
| Vitamin D | Moderate | High | Fortified foods, supplements, and sunlight |
Critical for vegans: Vitamin B12 supplementation is essential, as this vitamin is primarily found in animal products. Deficiency can lead to serious neurological problems.
Both diets benefit from focusing on whole foods rather than processed alternatives. Loading up on vegan junk food or vegetarian processed meals won’t provide optimal nutrition.
Health Benefits Comparison
Research shows both dietary patterns can offer significant health advantages when well-planned. Studies consistently show a link between plant-based diets and reduced disease risk.
Shared Health Benefits
- Heart disease prevention – Lower cholesterol and blood pressure
- Diabetes management – Better blood sugar control and insulin sensitivity
- Cancer risk reduction – Particularly colorectal cancer
- Weight management – Higher fiber intake promotes satiety
- Digestive health – Increased fiber supports gut microbiome
Vegan vs Vegetarian Health Outcomes
A 2006 study found that vegans had lower body mass index (BMI) than vegetarians and gained less weight over five years. Vegans also showed greater abdominal fat loss compared to vegetarians.
Vegetarians who consume fish (pescatarians) may have advantages in omega-3 fatty acid intake, which supports brain and heart health. Dairy-consuming vegetarians get more readily available calcium and vitamin B-12.
Both groups must avoid the “health halo” trap. Oreos are technically vegan, but that doesn’t necessarily make them a healthy choice. Focus on whole, minimally processed foods regardless of which path you choose.
Which Diet is Right for You?
Choosing between vegan and vegetarian approaches depends on your personal values, health goals, and lifestyle preferences. Consider these factors:
Choose Vegetarian If You:
- Want to reduce animal product consumption gradually
- Value the convenience of dairy and eggs for cooking
- They are primarily motivated by health or environmental concerns
- Have family or social situations that make veganism challenging
- Prefer a less restrictive approach to dining out
Choose Vegan If You:
- We are committed to eliminating all animal exploitation
- Want the most environmentally sustainable option
- Are motivated by comprehensive animal welfare concerns
- Enjoy the challenge of creative plant-based cooking
- Want to align your entire lifestyle with your values
There’s no “wrong” choice. Many people begin with vegetarianism and later transition to veganism. Others find that a vegetarian approach is best suited to their lifestyle in the long term.
Getting Started Tips
Transitioning to either diet doesn’t have to be overwhelming. Here are practical strategies for success:
For Both Diets
- Start gradually – Try “Meatless Mondays” or one plant-based meal per day
- Focus on addition, not subtraction – Add new plant foods rather than just eliminating animal products
- Learn to cook – Basic cooking skills make both diets more enjoyable and affordable
- Find your protein sources – Experiment with legumes, nuts, seeds, and whole grains
- Read labels carefully – Animal products hide in unexpected places
Meal Planning Essentials
Build meals around these plant-based foundations:
- Protein – Beans, lentils, tofu, tempeh, nuts, seeds
- Healthy fats – Avocados, olive oil, nuts, seeds
- Complex carbs – Quinoa, brown rice, sweet potatoes, oats
- Vegetables – Aim for variety in colors and types
- Fruits – Fresh, frozen, or dried for natural sweetness
Common Transition Challenges
Expect these hurdles and have solutions ready:
- Social situations – Research restaurant menus in advance, offer to bring a dish to gatherings
- Cravings – Find satisfying plant-based alternatives to favorite foods
- Nutrition concerns – Consider consulting with a registered dietitian, especially if you’re wondering about how long it takes to become a nutritionist yourself.
- Cooking skills – Start with simple recipes and gradually build complexity
Nutrition Education Programs
If you’re passionate about plant-based nutrition and want to help others make informed dietary choices, consider pursuing formal education in nutrition. Understanding the science behind vegan and vegetarian diets can open doors to rewarding career opportunities in nutrition.
The following bachelors and Master’s programs offer career-focused instruction delivered by trained nutritionists with experience in the field. Find out more what each individual course of study offers through the locations below.
Purdue Global's Bachelor of Science in Nutrition Program is an approved holistic nutrition education program through the National Association of Nutrition Professionals (NANP).
Arizona State University - Online offers an Online Masters in Medical Nutrition
UNC's MPH Nutrition concentration prepares students to provide, evaluate and communicate nutritional and dietary guidance that improves individual and population-wide health outcomes. In addition to developing their knowledge of nutrition science, students will explore behavior change, communication, counseling and the effects of dietary culture on individuals and communities.
Walden University's Bachelor of Science (B.S.) in Health Studies - Health Promotion and Wellness gains job-ready, immediately applicable skills today's employers want.
The University of Texas at Austin offers an Online Master of Science in Nutritional Sciences.
These programs provide comprehensive training in nutritional science, including plant-based diet planning, nutrient analysis, and counseling skills. Graduates often work as registered dietitians, nutrition consultants, or wellness coaches specializing in vegetarian and vegan lifestyles.
Frequently Asked Questions
Is a vegan diet healthier than a vegetarian diet?
Neither diet is inherently healthier. Both can be nutritionally complete with proper planning. Vegans may have lower BMI and reduced heart disease risk, but they also face higher risks of specific nutrient deficiencies. The healthiest diet depends on individual implementation and food choices.
Can children safely follow vegan or vegetarian diets?
Note: Always consult a pediatrician or registered dietitian before implementing significant dietary changes for children.
Yes, with careful planning and medical supervision. The Academy of Nutrition and Dietetics confirms that well-planned vegetarian and vegan diets are appropriate for all life stages. However, children have higher nutrient needs relative to body size, making professional guidance especially important. Discover the facts about whether children should adopt a vegan diet and the key considerations to consider.
What vitamins do vegans need to supplement?
Vitamin B-12 is the most critical supplement for vegans since it’s primarily found in animal products. Many vegans also benefit from vitamin D, omega-3 (algae-based), and sometimes iron or zinc supplements. Blood testing can help determine individual needs and requirements.
Which diet is better for weight loss?
Both diets can support weight loss due to higher fiber intake and lower calorie density of plant foods. Studies suggest vegans tend to have lower BMI than vegetarians, but individual results vary based on food choices and overall lifestyle.
Do vegetarians live longer than vegans?
Extensive population studies show that both vegetarians and vegans have increased longevity compared to omnivores. The differences in longevity between vegetarians and vegans are minimal and likely depend more on overall diet quality and lifestyle factors than on the specific plant-based approach.
Is it expensive to eat vegan or vegetarian?
Both diets can be budget-friendly or expensive, depending on the food choices made. Staples like beans, rice, and seasonal vegetables are typically affordable. Specialty vegan products and organic foods cost more, but they’re not necessary for nutritional adequacy.
Key Takeaways
- ✓ Both diets eliminate meat but differ in animal product inclusion and lifestyle scope
- ✓ Nutritional planning is essential for both approaches, with vegans needing more careful attention to B-12, calcium, and omega-3s
- ✓ Health benefits are significant for both diets when well-planned, including reduced heart disease and diabetes risk
- ✓ Choose based on your values – vegetarian for gradual transition and flexibility, vegan for comprehensive animal welfare commitment
- ✓ Professional guidance helps optimize nutrition and address potential deficiencies in either dietary pattern
The following bachelors and Master’s programs offer career-focused instruction delivered by trained nutritionists with experience in the field. Find out more what each individual course of study offers through the locations below.
Purdue Global's Bachelor of Science in Nutrition Program is an approved holistic nutrition education program through the National Association of Nutrition Professionals (NANP).
Arizona State University - Online offers an Online Masters in Medical Nutrition
UNC's MPH Nutrition concentration prepares students to provide, evaluate and communicate nutritional and dietary guidance that improves individual and population-wide health outcomes. In addition to developing their knowledge of nutrition science, students will explore behavior change, communication, counseling and the effects of dietary culture on individuals and communities.
Walden University's Bachelor of Science (B.S.) in Health Studies - Health Promotion and Wellness gains job-ready, immediately applicable skills today's employers want.
The University of Texas at Austin offers an Online Master of Science in Nutritional Sciences.
Ready to Transform Your Nutrition Knowledge Into a Career?
Whether you’re passionate about plant-based nutrition or want to help others make informed dietary choices, professional nutrition education can turn your interest into expertise. Explore accredited programs that provide the foundation for a rewarding career in nutrition counseling and wellness.
2023 or most recent US Bureau of Labor Statistics salary figures and job growth projections for dietitians, nutritionists, and dietetic technicians reflect state and national data, not school-specific information. Conditions in your area may vary. Accessed September 2025.
