Is veganism healthier than vegetarianism?

Both diets can be healthy if well-planned, but veganism may offer additional benefits like lower cholesterol and saturated fat intake. However, vegans must be more vigilant about nutrients like vitamin B12, vitamin D, calcium, and iron, as these are less available in plant foods. Vegetarians can get these from dairy and eggs, potentially making their diet easier to balance.

No, vegans do not eat eggs because they are animal products. Eggs come from chickens, which are animals, and consuming them conflicts with the vegan philosophy of avoiding all animal exploitation. Vegetarians, specifically ovo-vegetarians, do eat eggs, while lacto-ovo-vegetarians eat both eggs and dairy.

Why do vegans avoid honey?

Vegans avoid honey because it is produced by bees, and its production can involve exploitation, such as replacing honey with sugar substitutes, which can harm bee health. The vegan philosophy seeks to minimize harm to all animals, including insects. Thus, honey is excluded, along with other bee products like royal jelly and bee pollen.

Can a vegan diet provide enough protein?

Yes, a vegan diet can provide sufficient protein if it includes a variety of plant sources like legumes, tofu, tempeh, seitan, lentils, and quinoa. While plant proteins may be lower in some essential amino acids, eating a diverse diet ensures you get all necessary amino acids. Most Western vegans actually consume more protein than they need, per dietary guidelines.

Is it cheaper to be vegan or vegetarian?

Both can be budget-friendly, but veganism might be cheaper if you rely on staples like beans, rice, and oats. Vegetarian diets can include dairy and eggs, which may add cost. However, processed vegan alternatives (like plant-based meats and cheeses) can be expensive, but they are optional. Planning meals around whole foods keeps costs low for both.

What are the environmental impacts of vegan vs vegetarian diets?

Vegan diets generally have a lower carbon footprint, water use, and land use compared to vegetarian diets, because dairy and egg production still involve animal agriculture, which is resource-intensive. However, both are more sustainable than omnivorous diets. The difference is notable, with veganism reducing greenhouse gas emissions by up to half compared to a standard Western diet.

Can I be vegan and still eat out at restaurants?

Yes, but it may require more planning. Many restaurants now offer vegan options, and apps like HappyCow help locate them. When dining out, vegans often ask about hidden animal-derived ingredients like dairy in sauces or honey in dressings. It's becoming easier as plant-based eating grows, but it still takes effort compared to a vegetarian diet.

What is the difference between vegan and vegetarian?

Veganism and vegetarianism are both plant-based diets, but veganism is a stricter philosophy and practice that excludes all animal products, including dairy, eggs, and honey, while vegetarianism primarily excludes meat, poultry, and fish but may include these items. The choice between them reflects different levels of ethical commitment, dietary needs, and environmental concerns.

Updated · September 6, 2026

A table comparing vegetarian dishes with dairy and eggs versus vegan plant-based dishes.

Quick answer

Veganism excludes all animal products and by-products, while vegetarianism excludes meat, poultry, and fish but may include dairy, eggs, and honey. Veganism is a lifestyle and ethical philosophy against all animal exploitation, whereas vegetarianism is primarily a dietary choice focused on avoiding flesh foods.

Key takeaways

Veganism excludes all animal products, including dairy, eggs, and honey, while vegetarianism excludes meat, poultry, and fish but may include these items.
Vegetarianism has historical roots in ancient Indian and Greek philosophies, while veganism was formally established in 1944 by Donald Watson.
Vegans face a higher risk of vitamin B12, vitamin D, calcium, and iron deficiencies unless they plan their diets carefully or supplement.
Both well-planned vegan and vegetarian diets are considered healthy and nutritionally adequate by the Academy of Nutrition and Dietetics.
Veganism extends beyond diet to lifestyle choices, avoiding leather, wool, silk, and products tested on animals.
Choosing between vegan and vegetarian diets often stems from differing ethical stances on animal exploitation, with veganism offering a more comprehensive approach.

600,000

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2021

The difference between vegan and vegetarian is simple: vegans avoid all animal products, including dairy, eggs, and honey, while vegetarians avoid meat, poultry, and fish but may consume dairy and eggs. This distinction extends beyond diet for vegans, who also avoid leather, wool, and other animal-derived items in daily life. Understanding this difference is essential when choosing a plant-based lifestyle, whether for health, animals, or the planet.

Both diets are plant-forward and reduce animal consumption compared to typical Western diets, but they differ in strictness and ethical scope. Vegetarianism is primarily a dietary choice, while veganism is a philosophy that opposes all forms of animal exploitation. The evidence shows that both can be nutritionally adequate if well planned, though vegans need to pay special attention to certain nutrients like vitamin B12.

This page explains the precise differences, the reasoning behind each approach, and how they work in practice — from daily food choices to broader lifestyle impacts. It also addresses common concerns, costs, regional variations, and provides guidance for those considering a shift towards either lifestyle.

The short answer

Vegans eliminate all animal products and by-products from their diet and lifestyle, while vegetarians primarily avoid meat, poultry, and fish, with varying inclusions of dairy and eggs. This fundamental distinction is often the most challenging aspect for newcomers to understand, as the spectrum of vegetarianism can be quite broad. The choice between them often reflects differing ethical stances and levels of commitment to avoiding animal exploitation.

The evidence

The distinction between vegan and vegetarian diets is well-documented in dietary guidelines and ethical literature. Vegetarianism, in its broadest sense, is defined by the abstinence from meat, including red meat, poultry, and fish. Within vegetarianism, several sub-categories exist:

Lacto-vegetarian: Excludes meat, poultry, and fish, but includes dairy products.
Ovo-vegetarian: Excludes meat, poultry, and fish, but includes eggs.
Lacto-ovo-vegetarian: Excludes meat, poultry, and fish, but includes both dairy products and eggs. This is the most common form of vegetarianism in many Western societies.
Pescatarian: While often grouped with vegetarianism, pescatarians avoid all meat and poultry but consume fish and seafood, along with dairy and eggs.

Veganism, conversely, is a much stricter and more comprehensive approach. The Vegan Society defines veganism as 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 purpose. This means a vegan diet explicitly avoids:

Meat (including beef, pork, lamb, chicken, turkey, etc.)
Fish and seafood
Dairy products (milk, cheese, yogurt, butter, etc.)
Eggs
Honey and other bee products (e.g., bee pollen, royal jelly)
Any other animal-derived ingredients (e.g., gelatin, casein, whey, carmine, shellac)

Beyond diet, veganism also extends to lifestyle choices, advocating against the use of animal products like leather, wool, silk, and down, and avoiding products tested on animals. This comprehensive stance is rooted in a deep ethical commitment to animal rights and welfare, seeking to minimise all forms of animal exploitation.

Dietary Inclusions and Exclusions:

Product Category	Vegan Diet	Lacto-ovo Vegetarian Diet
Meat	Excluded	Excluded
Poultry	Excluded	Excluded
Fish	Excluded	Excluded
Dairy Products	Excluded	Included
Eggs	Excluded	Included
Honey	Excluded	Included
Gelatin	Excluded	Excluded
Wool/Leather	Excluded	Often included (non-dietary)

Why the distinction matters

Understanding the difference between vegan and vegetarian matters because it shapes personal choices, public policy, and market offerings. For individuals, the distinction influences meal planning, nutrient intake, and ethical alignment. For society, it drives demand for plant-based products, affecting food systems and environmental sustainability. Recognising the nuance helps avoid misunderstandings in social settings, restaurant menus, and nutrition advice.

The history and philosophy behind each term

Vegetarianism has ancient roots, with records of meat-free diets in Indian and Greek philosophies, often linked to non-violence (ahimsa) and spiritual purity. The term 'vegetarian' was coined in the 19th century, and the Vegetarian Society was founded in 1847 in the UK. Veganism emerged in 1944 when Donald Watson and others founded The Vegan Society, aiming to extend the vegetarian principle beyond diet to exclude all animal exploitation. This philosophical shift marked a move from a dietary choice to a comprehensive ethical stance, influencing later animal rights movements.

How the diets differ in nutrient impact

Vegans and vegetarians share similar risks for certain nutrient deficiencies, but vegans face a higher risk for vitamin B12, vitamin D, calcium, and iron if not planned carefully. Vegetarians may get vitamin B12 from dairy and eggs, though dairy can be low in B12 depending on processing. Both groups need to focus on iron absorption (pairing plant sources with vitamin C) and omega-3 fatty acids (from flaxseed, chia, or algae oil). According to the Academy of Nutrition and Dietetics (2021), well-planned vegan and vegetarian diets are healthful and adequate for all life stages, but supplementation is often recommended for vegans, especially B12.

How it works in practice: daily choices

In daily life, vegans check ingredient labels for hidden animal derivatives like casein (milk protein) or mono- and diglycerides (often animal-derived). Vegetarians typically look for meat, poultry, and fish, but may not scrutinise additives. When dining out, vegans often ask about dairy or egg in sauces, while vegetarians might ask if a dish is meat-free. Meal planning differs: vegans substitute dairy with plant milks (soy, oat, almond) and eggs with flax or chickpea water; vegetarians can use dairy and eggs as staples. Both groups need to ensure adequate protein, but vegans rely more on legumes, tofu, and seitan.

Overhead view of a vegan meal prep with beans, grains, and greens.

Costs and trade-offs

Veganism can be either cheaper or more expensive depending on choices. A diet based on lentils, beans, rice, and seasonal vegetables is typically budget-friendly, while processed vegan meats and cheeses are often pricier than their animal counterparts. Vegetarianism may have lower costs if dairy and eggs are affordable, but it still incurs the environmental and ethical trade-offs of animal agriculture. Both diets reduce healthcare costs in the long term due to lower chronic disease risks, but vegans may spend more on supplements like B12 and D3. Time cost is another factor: finding vegan options at events or restaurants requires more planning, though this is improving with market growth.

Common objections and responses

Objection: Vegans lack protein. Response: Plant proteins (soy, quinoa, legumes) provide all essential amino acids; most Western vegans exceed protein needs, according to the US Dietary Guidelines (2020-2025).
Objection: Vegan diets are expensive. Response: Staple foods like beans and oats are among the cheapest calories; high costs come from convenience products, not necessity.
Objection: Being vegan is inconvenient. Response: Many restaurants now offer vegan options, and apps like HappyCow help find them; planning ahead reduces difficulty.
Objection: Veganism is elitist or inaccessible. Response: Food deserts affect all diets; vegan staples like rice and beans are widely available, and community programmes can support access.

Regional and cultural perspectives

Vegan and vegetarian practices vary globally. In India, vegetarianism is common (around 30% of the population, per the Office of the Registrar General, 2014) due to religious and cultural norms, but veganism is a smaller, growing movement. In Japan, Buddhist vegetarian traditions (shojin ryori) exclude meat but often include fish; veganism is niche. In Western countries, veganism has grown rapidly, with a UK estimate of 600,000 vegans in 2019 (The Vegan Society). Cultural foods can be adapted, but traditional dishes often require modification, as seen in Middle Eastern hummus (naturally vegan) versus Italian pizza (often needs plant-based cheese).

What to consider if you're choosing between the two

If you're deciding, clarify your reasons: health, environment, or animal ethics. For animal ethics, veganism is more aligned because dairy and egg industries involve animal exploitation (e.g., calf separation, male chick culling). For health, both are beneficial, but veganism requires more attention to B12 and calcium. For the environment, veganism generally has a lower carbon footprint, though all plant-based diets outperform standard Western diets. Start with your current eating pattern and gradually remove animal products; many people transition from vegetarian to vegan over time. Keep a food diary or consult a dietitian to ensure nutrient adequacy.

What this means in practice

For individuals considering a shift towards more plant-based eating, understanding the precise differences helps in setting realistic goals. A vegetarian diet can be a stepping stone, offering a path to reducing meat consumption without immediately cutting out all animal products. This approach allows for a gradual adaptation to new foods and cooking methods.

Choosing to go vegan represents a deeper commitment to animal ethics and environmental sustainability, influencing not only diet but also purchasing decisions for clothing, cosmetics, and household items. Both choices contribute to reducing the environmental impact associated with animal agriculture, such as greenhouse gas emissions and land use, albeit to different degrees. The 'Is a vegan diet healthy for children?' page further illustrates how carefully planned vegan diets can be suitable for all life stages, demonstrating their practical viability when informed choices are made. Ultimately, the decision between vegan and vegetarian is a personal one, driven by individual values, health considerations, and practical circumstances.

Common counter-arguments

Some common arguments against the distinction or the practices of veganism often revolve around nutritional completeness or the practicality of avoiding all animal products. For example, it is sometimes argued that eliminating dairy and eggs, as vegans do, makes it harder to obtain certain nutrients like calcium or vitamin B12. However, well-planned vegan diets can provide all necessary nutrients, often through fortified foods or supplements, as highlighted in discussions around 'Do vegans get enough protein?'.

Another point of contention can be the 'purity' of veganism, especially regarding less obvious animal-derived ingredients or cross-contamination in food production. While vegans strive to avoid all animal exploitation 'as far as is possible and practicable,' acknowledging the pervasive nature of animal products in modern society, some pragmatism is often necessary. The focus remains on significant, intentional choices rather than unattainable perfection.

"Bottom line: The core difference is simple — vegans avoid all animal products, vegetarians avoid meat but may include dairy and eggs. The choice is personal, informed by ethics, health, and practicality."

Trade-offs at a glance

Balancing the pros and cons of vegan versus vegetarian is rarely about which diet is 'better' overall, but about which fits your health, budget, ethics, and lifestyle. Veganism offers the strongest animal-welfare and environmental benefits, but requires more label vigilance and often more deliberate nutrient planning, especially for vitamin B12. Vegetarianism can be easier socially and nutrient-wise (dairy and eggs are convenient sources), yet still supports industries that many find ethically problematic. According to a 2021 Oxford University study, vegan diets have roughly 75% lower greenhouse gas emissions than meat-heavy diets, while vegetarian diets cut emissions by about 50%—a significant difference worth weighing. The trade-off is real: veganism’s higher impact comes with higher everyday effort, and vegetarianism’s convenience comes with a softer ethical stance.

Key trade-offs

Ethical consistency – Vegans avoid all animal products, from meat to leather, while vegetarians focus on diet only; if your core motive is animal rights, veganism is more aligned.
Nutritional ease – Vegetarians get B12 from dairy/eggs, vegans need fortified foods or supplements; vegans must be more intentional about omega-3s, iodine, and vitamin D.
Social practicality – Eating out as a vegan often requires more questions and planning; vegetarian options are more common on standard menus.
Cost range – Whole-food vegan diets can be cheap; vegan specialty products are pricey. Vegetarian diets can be moderate, depending on dairy and egg prices.
Environmental footprint – Vegan diets generally have lower land, water, and emissions per calorie; vegetarian diets still beat omnivorous ones but lag vegan.
Health outcomes – Both reduce risk of heart disease and type 2 diabetes, but vegan diets may further lower risk of certain cancers and obesity, per the American Institute for Cancer Research (2018).

Common objections and honest answers

People raise predictable objections to veganism and vegetarianism, and respectfully addressing them helps anyone decide based on facts, not myths. The most frequent pushback is nutritional deficiency, followed by cost, inconvenience, and the idea that plant-based diets are 'unnatural.' Evidence from the Academy of Nutrition and Dietetics (2021) confirms that well-planned vegan and vegetarian diets are healthful for all life stages, but it also notes that vegans must supplement B12—an honest caveat that strengthens the case. For the 'unnatural' claim, anthropologists point out that humans are omnivorous with a wide tolerance; choosing a plant-based diet is a moral choice, not a biological one. On cost, a 2021 meta-analysis in the Journal of Hunger & Environmental Nutrition found that plant-based meal plans can be up to 30% cheaper than meat-based ones, but processed substitutes inflate the bill.

Bottom line: Most objections stem from misinformation or lack of planning, not inherent flaws. A vegan diet that is well-planned and supplemented is fully viable; a vegetarian diet that leans on dairy and eggs still involves animal exploitation, which some find uncomfortable.

Another common objection is social friction: 'What about family dinners?' or 'I don't want to be that person.' Both diets require communication, but veganism often demands more patience because animal-derived ingredients are hidden in sauces, desserts, and even wines. Vegetarians might avoid conflict by eating cheese pizza, but vegans face the 'butter in the mashed potatoes' problem. In practice, the solution is to communicate clearly, offer to bring a dish, and choose restaurants with plant-based options—now mainstream in most cities. Finally, some argue that veganism is a privileged choice, but as the food writer Michael Pollan often reminds us, plant-based staples like rice and beans are among the cheapest foods worldwide; the privilege lies in access, not in the diet itself.

The regional angle for English-speaking readers

Across the UK, Canada, Australia, and the US, the vegan-versus-vegetarian distinction carries different cultural weights and practical challenges. In the UK, vegetarianism is deeply embedded (the Vegetarian Society was founded there in 1847), and veganism has surged recently, with the BBC (2021) reporting that one in five UK adults has tried veganism at least once. Canada and Australia have strong plant-based movements, but remote and Indigenous communities often face limited access to fresh produce, making both diets harder; however, tofu and legumes are increasingly available in major cities. In the US, the term 'vegetarian' is often assumed to mean lacto-ovo unless specified, and vegan options have grown in chains like Chipotle and Panera, but fast-food outlets still lag.

Regional differences also affect nutritional support: the UK recommends vitamin D supplements for everyone, which covers vegans and vegetarians, while the US and Canada have fortified dairy that vegetarians benefit from, but vegans must seek fortified plant milks. In Australia, the National Health and Medical Research Council (2019) guidelines explicitly state that vegan diets need B12 supplements, a clarity not always present in US guidance. For travellers in English-speaking countries, the word 'vegetarian' can be ambiguous—In the UK, 'vegetarian' usually includes dairy and eggs, but in Canada, it may exclude fish, whereas in the US, some people mistakenly use 'vegetarian' to include fish. Learning to say 'vegan' and 'lacto-ovo vegetarian' precisely avoids confusion, especially when ordering abroad.

Comparison table: vegan vs vegetarian across key dimensions

This table compares the two diets on practical and ethical metrics to help readers see the full picture at a glance. According to the Global Burden of Disease Study (2019), dietary choices are the second-leading risk factor for early death, so the choice truly matters. The table includes data from peer-reviewed sources and large surveys, focusing on trends rather than absolute numbers.

Dimension	Vegan	Vegetarian (lacto-ovo)
Animal products eliminated	All, including dairy, eggs, honey, leather, wool	Meat, poultry, fish; dairy and eggs are allowed
Vitamin B12 need	Supplement or fortified foods always	Often from dairy/eggs, but risk if intake is low
Environmental footprint	Lowest of all diets; ~75% lower emissions than high-meat diets (Oxford, 2021)	~50% lower emissions than high-meat diets (Oxford, 2021)
Typical social friction	High—questions about every ingredient	Moderate—avoidance of meat usually enough
Cost in whole foods	Low—beans, rice, lentils are cheap	Moderate—dairy/eggs add cost
Suitability for athletes	Viable with careful protein/calorie planning; many vegan Olympians	Viable; dairy/eggs offer convenient protein
Global population share	~1% of global population (Vegan Society, 2021)	~9% of global population (Faunalytics, 2022)
Ethical scope	Diet + lifestyle (clothing, cosmetics, entertainment)	Diet mostly, but some extend to cruelty-free products
Common deficiencies	B12, vitamin D, iron, omega-3, calcium	Iron, omega-3, sometimes B12 if dairy/egg low
Key hidden ingredients to check	Gelatin, casein, whey, carmine, shellac	Gelatin (in some sweets), but less often

This table is a snapshot, not a verdict—both diets can be healthy and ethical to varying degrees. The right choice depends on personal health, access, and how far you want to go in reducing animal harm.

A practical checklist for making the switch

Use this checklist to transition smoothly and avoid common pitfalls, whether you choose vegan or vegetarian. The goal is to make changes sustainable, not perfect overnight. According to a 2020 survey by the International Food Information Council, 45% of consumers try plant-based diets but revert within a month; planning prevents that.

Checklist for vegans

Book a nutrition check-up: Ask your doctor to test B12, vitamin D, iron, and iodine levels before starting.
Plan a B12 source: Pick a supplement (e.g., cyanocobalamin 250 mcg/day) or choose fortified foods like plant milks, nutritional yeast, or cereals.
Learn to read labels: Look for casein, whey, gelatin, carmine (E120), shellac (E904), and mono/diglycerides.
Stock a vegan pantry: Keep canned beans, lentils, tofu, chickpea flour, nut butter, and frozen vegetables for easy meals.
Find vegan-friendly restaurants: Use apps like HappyCow or ask local vegan groups on social media.
Prepare for social events: Bring a vegan dish; rehearse a polite explanation of your choice.
Join a community: Online forums or local meetups reduce isolation and offer tips.

Checklist for vegetarians

Define your type: Decide if you'll include dairy, eggs, or both; this determines your nutrient intake.
Monitor protein: Include legumes, tofu, tempeh, quinoa, or eggs and dairy at each meal.
Watch iron absorption: Pair plant-based iron (spinach, lentils) with vitamin C (citrus, tomatoes); avoid drinking tea/coffee with meals.
Check for veggie-friendly labels: Many soups, sauces, and gummy candies contain gelatin—read if you care about that.
Be aware of hidden fish: Some 'vegetarian' dishes contain fish sauce or anchovies in restaurants; ask.
Consider going vegan occasionally: Even a few vegan days a week reduces your carbon footprint further.

Key stat: A 2020 study in the Journal of the American Heart Association found that both vegan and vegetarian diets reduce blood pressure by an average of 5.5 mmHg systolic, but vegan diets also lowered LDL cholesterol by 7%, an added benefit. That is not a reason to feel guilty about vegetarianism, but a nudge to explore vegan options.

Close-up comparison of a vegetarian pizza with dairy cheese and a vegan pizza with plant-based cheese.

The bottom line and next steps

Veganism and vegetarianism are both powerful choices, but they differ in scope, effort, and impact—veganism is a lifestyle, vegetarianism is primarily a diet. If you are feeling overwhelmed, start where you are: maybe you are vegetarian and want to cut dairy a few days a week, or you are omnivore and want to try 'Meatless Mondays' before committing. The best choice is one you can sustain with joy, not guilt.

For your next step, consider reading nutrition guidelines from the Academy of Nutrition and Dietetics or the Vegan Society.

Try a free online nutrition tracker for a week to see where you stand on protein and micronutrients.

What to do next (choose one)

🌱 If you are new to plant-based diets: Begin with a vegetarian week, then swap dairy and eggs for plant alternatives three days a week to ease in.
♻️ If you are already vegetarian: Experiment with vegan versions of your favourite meals (e.g., oat-milk mac and cheese, tofu scramble).
📉 If you care about climate: Track your carbon footprint with a food calculator; even one vegan meal a day cuts emissions by about 8%.

Remember, KindEco is here to support your journey—whether you go vegan, stay vegetarian, or simply reduce animal products, every step counts.

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