Vegan vs. Vegetarian: Differences + Pros & Cons 2025

Plant-based diets are not something new. Historical evidence shows that many ancient civilizations, such as those in India, Greece, and Mesoamerica, relied heavily on grains, legumes, fruits, and vegetables.

In modern times, entire culinary cultures are built around vegetarianism, including Indian, Mediterranean, and Middle Eastern cuisines. Veganism is a bit more recent (emergings in the 1940s), but in both cases, it’s not just about eating plants. 

A diet without meat or animal products has long been seen as a way to cleanse the body and the spirit. For many, this is still true today. Others made the switch because they’re worried about the environment.

Whatever your reason, if you want to learn more about this lifestyle, you’re on the right page! I’ll walk you through the differences between vegan and vegetarian diets, and I’ll teach you about nutritional pros and cons, foods, ethics, environmental concerns, and more.

Let’s dive in!

Understanding the Basics

The main difference between vegan and vegetarian diets is the food you can and cannot eat. 

Vegetarians are more relaxed and can eat dairy and eggs (besides plants, of course). Vegans, on the other side, are more strict and avoid all animal products, including meat, dairy, eggs, and honey, focusing entirely on plant-based foods. 

What Is Veganism? 🥦🥬🍎

Veganism is a dietary choice as well as an ethical stance. It’s a philosophy and way of living that avoids all animal exploitation and cruelty, including in clothing (e.g., leather, wool), cosmetics, and other products tested on or derived from animals¹.

It is based on compassion for the animals, environmental preservation, and better health (due to a plant-based, nutrient-rich diet).

From a nutritional point of view, veganism is a stricter form of vegetarianism. If you want to follow this dietary style without straying, you first have to learn what food is vegan and what products to avoid (which is more challenging than you would think).

So, what can vegans eat? Western cuisine is heavily based on products you shouldn’t eat as a vegan, so it’s normal to feel a bit disheartened. But don’t worry! There are still plenty of foods you can enjoy. Here is just a small sampling of vegan-friendly foods:

• Fruits: Apples, bananas, berries, citrus, and all other fruits.

• Vegetables: Leafy greens, root vegetables, squashes, and more.

• Legumes: Beans, lentils, peas, chickpeas, and edamame

• Grains: Rice, quinoa, oats, barley, and whole wheat.

• Nuts and seeds: Almonds, walnuts, chia seeds, sunflower seeds, and more.

• Plant-based dairy alternatives: Almond milk, soy milk, coconut yogurt, vegan cheese.

• Plant-based proteins: Seitan, tofu, tempeh, and various meat substitutes.

• Oils: Olive oil, coconut oil, avocado oil.

What Is Vegetarianism?🥦🍳🥛

The Vegetarian Society defines vegetarianism as a dietary lifestyle that excludes meat, game, poultry, fish, shellfish, and by-products of animal slaughter. Their motto is “a better future for every life on earth,” and I love it². 

A vegetarian diet is much less restrictive than a vegan diet. Animal-derived products like milk, eggs, and honey are all fair game for vegetarians. 

Vegetarians fit into 3 main categories:

• Lacto-vegetarian: Avoids meat and eggs but includes dairy products like milk, cheese, and yogurt.

• Ovo-vegetarian: Avoids meat and dairy but includes eggs.

• Lacto-ovo vegetarian: Avoids meat but includes both dairy and eggs.

As you can see, each category allows different combinations of animal products, catering to personal preferences and health needs.

⚠️ Side note: Some people also like to include Pescatarians and Flexitarians with vegetarians, but since they eat animal flesh, I’ll skip them. Flexitarians have a mostly plant-based diet but occasionally eat meat (why they’re called part-time vegetarians), and Pescatarians don’t eat meat but do eat fish and seafood.

To make things super-clear, here’s the list of foods you can’t eat as a vegetarian of any kind:

• Meat: Beef, pork, chicken, lamb, and other animal flesh.

• Fish and seafood: Including shellfish, such as shrimp, crab, and lobster.

• Animal-based ingredients: Gelatin (from animal collagen), rennet (in some cheeses), and animal-based broths or stocks.

Key Differences Between Vegan & Vegetarian Diets

As I mentioned, dietary preferences aren’t the only distinction between these lifestyles. Besides foods you can and cannot eat, another key difference between vegan and vegetarian lifestyles comes from how they view animal exploitation.

Vegans avoid all animal-derived products, not just foods. This also includes leather, wool, silk, and cosmetics tested on animals. For many vegetarians, however, the practice is a dietary consideration only rather than an overall lifestyle change.

You’ll also encounter differences in how people see and accept these dietary preferences. Vegetarianism is more widely accepted, and it’s easier to find a wide range of options in restaurants or stores.

As a vegan, you’ll have more challenges to face. First, there’s societal pressure. Some people won’t take you seriously, others will criticize your choices, and you might get unpleasantly surprised by friends and family who may be reluctant to accommodate your needs. 

The best way to counteract these challenges is to look for a supportive community (online or offline). Find people who share similar beliefs and focus on how to make the world a better place in your way.

Vegan options are also quite limited in restaurants, but more establishments are now trying to be vegan-friendly and cruelty-free. Big cities have at least several vegan restaurants, eateries, and cafes you can enjoy. 

Lastly, a plant-based diet, vegan or vegetarian, has the potential to be more expensive, especially if you rely on processed foods. Commercial plant-based alternatives to protein like Impossible Burgers are just as expensive – and often more so – than animal proteins. However, if you stick to simpler proteins and whole foods like tofu, tempeh, beans, and legumes, you can enjoy a healthy vegan diet for cheap.

Nutritional Pros & Cons ✅❌

As a vegan or vegetarian, you’re probably fed up with frustrating questions:

• “But where do you get protein?”

• “What do you even eat?”

• “Don’t you miss meat?”

• “So… you only eat grass?”

No, Susan, I don’t eat grass, and yes, sometimes, I do miss meat. But being vegan or vegetarian is a lifestyle that makes you care about something bigger than yourself, which is why I like it.

Setting aside awkward or defensive reactions, there are some valid concerns about following a plant-based diet (from a nutritional point of view). I’ll address all of them in this section, but first, let’s see the main benefits – what makes a plant-based diet healthy, and why is it good for you?

Benefits of Being Vegan

A well-planned vegan diet is rich in essential nutrients, such as vitamins (C, E, folate), minerals (magnesium, potassium), and phytonutrients from fruits, veggies, nuts, and legumes³. It also comes with lots of health benefits⁴ ⁵.

Benefits of a Vegetarian Diet

Vegetarians reap mainly the same benefits as vegans, but they also get more calcium, iron, and omega-3s through dairy and eggs. While vegetarians should still consider taking vitamin B12, they have a reduced reliance on most supplements compared to vegans.

Nutrient-dense foods like yogurt, cheese, and eggs also provide high-quality protein, choline, and bioactive compounds.

On the flip side, dairy and eggs contain saturated fat (they are animal products), so vegetarians should pay attention to their LDL cholesterol levels. 

At the end of the day, both diets promote a healthy lifestyle as long as they are approached with balance and careful planning. As long as you focus on whole foods and don’t go overboard with eggs and dairy or processed substitutes, the health benefits will show up whether you’re a vegan or a vegetarian

⚠️ Side note: Following a plant-based diet doesn’t guarantee good health. Many vegans and vegetarians consume highly processed substitutes for meat and animal-based products that are high in sodium, sugar, oils, and flavor enhancers. Oftentimes, these substitutes are lower in nutrients than whole plant foods like beans, lentils, or tofu.

Challenges of a Plant-Based Diet

People who eat a plant-based diet might struggle to get their necessary intake of several essential nutrients, such as B12, calcium, iron, zinc (phytates in grains/legumes inhibit zinc absorption), omega-3s (DHA/EPA), and iodine. As I mentioned, vegetarians have an easier time getting these nutrients from eggs and dairy, though they may still need supplements for things like vitamin B12⁶.

Also, while some plants contain iron, the non-heme version (plant-based) is less bioavailable than heme iron from meat⁷. This means it doesn’t absorb as easily, which can lead to deficiencies. Plant-based dieters need to work harder to eat a variety of plant proteins to ensure they’re getting all the essential amino acids.

This doesn’t mean that if you’re a vegan or vegetarian, you have to give up these nutrients, which are essential for a healthy body and mind. You just have to find plant-based sources for them. 

Here’s how to make sure your plant-based diet provides all the nutrients you need:

• Protein: Legumes, nuts, seeds, tofu, and whole grains.

• Iron: Lentils, spinach, fortified cereals, and pumpkin seeds. Pair with Vitamin C-rich foods for better absorption.

• Calcium: Almonds, fortified plant milks, kale, bok choy, and broccoli.

• Vitamin B12: Found in fortified foods or supplements⁸.

• Omega-3 Fatty Acids: Flaxseeds, chia seeds, walnuts, and algae-based supplements.

Additionally, take Vitamin D supplements, especially if you’re in a low-sun region, and do regular blood tests to catch any signs of deficiencies early.

Ethics & Environmental Impact

From both an ethics and environmental impact, veganism is the better philosophy. While both focus on reducing animal suffering and caring for the environment, vegetarianism indirectly supports practices like calf separation or male chick culling. 

However, compared to meat-heavy diets, vegetarianism has a more significant contribution to reducing the carbon footprint. 

Overall, plant-based diets produce far fewer emissions than the 14.5% of global emissions from animal agriculture. Also, shifting to plants frees land for rewilding or sustainable crops, curbing habitat loss.

As more people switch to plant-based diets, we reduce nutrient waste and deforestation. We also consume less energy, and fewer habitats will be destroyed to make room for farming operations. 

In a nutshell, vegetarianism offers a balanced compromise for health, ethics, and practicality, while veganism maximizes environmental and ethical benefits but requires stricter planning. Both diets outperform standard Western diets in most health and sustainability metrics.

Tips for Transitioning to a Plant-Based Diet

Congratulations! You made the decision to give up meat and switch to a completely plant-based diet! However, I don’t recommend going cold turkey (especially if you are fond of turkey). While this approach may work for some, most people need to take it one day at a time.

Start by assessing your current eating habits. How much meat do you eat in a week? What animal-based products can’t you live without? For me, it’s butter and cheese.

If you practice meal planning, reorganize things to have more plant-based dishes on the menu and set 1 or 2 days per week when you won’t eat meat. Once you get used to 2 days, extend to 4, and so on.

⚠️Side note: If you don’t practice meal prepping, I highly recommend you start. It will help you keep things organized and avoid any slip-ups.

During the transition period, you can have a Flexitarian or Pescatarian diet. This allows you to still get proteins, Vitamin B12, and other essential nutrients until you figure out which supplements and plant-based sources work best. 

Gradually add more protein-rich plants to your diet, like beans, lentils, tofu, tempeh, seitan, chickpeas, quinoa, or edamame. Learn how to cook with lentils instead of ground meat or cashew cream instead of dairy-based cream.

Things will be different when you go out to eat (with or without company), so it’s best to do your homework. Go online and check the menu of the restaurant before dining out. This makes it easier to find suitable options without having to check every ingredient with the waiter.

Vegan vs. Vegetarian: Which to Choose?

According to the American Dietetic Association, well-planned plant-based diets promote a healthy lifestyle and enough nutritional diversity to help you thrive. Vegetarian and vegan diets are better for the body and mind than meat-based diets and gentler on the environment.

But which one’s better? Should I go vegan, or is it enough to be vegetarian? The answer to this question depends on your personal values, lifestyle, and goals. 

If you care deeply about reducing animal exploitation and environmental impact, the vegan diet may be the best option. On the other hand, if you prefer the more relaxed style of vegetarians or you’re new to plant-based eating, this may be the best path to take. 

Both diets can be healthy and sustainable when done thoughtfully. Consider your motivations, access to plant-based foods, and willingness to learn new recipes to make the best choice for your journey.

Myths & Misconceptions

You’ll find a lot of myths and misconceptions about plant-based eating in Western culture, as with any idea that challenges the norm.

Here are some of the most well-known and, dare I say, inventive ones:

• You can't get enough protein: I already debunked this one in the Nutritional Pros and Cons section, so go check it out.

• Vegans and vegetarians are healthier: Health depends on your dietary balance and overall lifestyle. Processed plant-based foods can still be unhealthy.

• You’ll automatically lose weight: Weight loss isn’t guaranteed. Portion sizes and food choices (e.g., fries or vegan desserts) matter.

• It’s expensive: Plant-based staples like beans, rice, and lentils are affordable. Specialty items can add cost but aren't necessary.

• It’s bland or restrictive: Plant-based cuisines worldwide showcase the versatility of vegan and vegetarian cooking.

• It’s impossible to dine out or travel: Many restaurants and countries offer vegan/vegetarian options. You just have to do some research to know your options.

• It’s a fad. Vegetarianism and veganism have deep cultural and historical roots in many regions.

Of course, there’s also the well-known stereotype that vegans and vegetarians are preachy and like to push their “plant agenda” on whoever is willing to listen. While it’s true that some people feel strongly about the causes that drive this lifestyle, the large majority of vegans/vegetarians are regular people who don’t want to meddle in someone else’s business.

FAQ

What is the difference between vegan and vegetarian diets?

The main difference comes from the foods you can and cannot eat. Vegetarians avoid meat, fish, and poultry but may include animal by-products like dairy, eggs, and honey. Vegans, on the other hand, avoid all animal products, including dairy, eggs, and any ingredients derived from animals.

Are plant-based diets healthy?

Yes, both diets can be very healthy when well-balanced. They are often rich in fruits, vegetables, whole grains, and legumes, which are linked to better heart health and lower risks of certain diseases. However, planning is important to avoid nutrient deficiencies.

Can I get enough protein?

Yes! Plant-based protein sources include lentils, chickpeas, tofu, tempeh, seitan, edamame, quinoa, nuts, seeds, and soy products. Combining different plant proteins ensures all essential amino acids are included.

Does a plant-based diet help with weight loss?

These diets can support weight loss if they emphasize whole, nutrient-dense foods and avoid processed options. However, eating high-calorie vegan junk food can still lead to weight gain.

Can athletes thrive on a plant-based diet?

Absolutely. Many athletes thrive on plant-based diets by consuming high-protein foods, focusing on nutrient timing, and ensuring calorie intake matches their energy needs. Well-known vegan athletes include Venus Williams and Lewis Hamilton.

Is it expensive to follow a vegan or vegetarian diet?

Not necessarily. While specialty vegan products can be costly, staples like beans, rice, lentils, seasonal vegetables, and oats are affordable and nutritious.

References

1. https://www.vegansociety.com/go-vegan/definition-veganism

2. https://vegsoc.org/eating-veggie/

3. https://pubmed.ncbi.nlm.nih.gov/38024367/

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8398118/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC5914369/

6. https://www.nhsinform.scot/healthy-living/food-and-nutrition/special-diets/vegetarian-and-vegan-diets/

7. https://www.ncbi.nlm.nih.gov/books/NBK540969/

8. https://pubmed.ncbi.nlm.nih.gov/38794680/