So here’s a funny story. Last year, my friend Emma invited me to her birthday dinner and mentioned she’d gone vegetarian. Being the supportive friend I am, I spent an entire afternoon making this elaborate vegan lasagna. No cheese, no eggs, nothing from animals at all. I was so proud of myself! When I showed up with my masterpiece, Emma took one look and said, “Oh, I eat cheese and eggs. I’m vegetarian not vegan.” I just stood there holding my dairy-free lasagna like an idiot.
That’s when I realised how many people (including me, apparently) don’t actually understand the difference between vegan vs vegetarian diets. We throw these terms around all the time but what do they actually mean? After that embarrassing lasagna incident, I did a deep dive into both lifestyles. Now I’m sharing everything I learned so you don’t end up in the same situation I did!
What Does Vegetarian Mean?
Okay, let’s start with the basics. A vegetarian is someone who doesn’t eat meat. Pretty straightforward, right? No beef, no chicken, no pork, no fish. Basically, if it used to walk, swim, or fly, vegetarians aren’t eating it.
But here’s where it gets interesting. Vegetarians DO eat animal products that don’t involve killing the animal. So we’re talking eggs, milk, cheese, yoghurt, butter and all that good stuff. My friend Emma can have a cheese pizza, scrambled eggs, or ice cream without any issues. She just can’t have pepperoni on that pizza or chicken in those eggs.
When I first learned about this vegetarian vs vegan difference, it made so much sense. Vegetarians are basically saying, “I don’t want animals to die for my food, but I’m okay with using products they naturally produce.” It’s like a middle ground between eating everything and eating nothing from animals.
There are actually different types of vegetarians, too! Some eat eggs but not dairy (ovo-vegetarians). Some eat dairy but not eggs (lacto-vegetarians). And some eat both eggs and dairy (lacto-ovo vegetarians, which is what most people mean when they just say “vegetarian”). I know, it sounds complicated, but once you get the hang of it, it’s pretty simple.
The vegetarian diet has been around for ages. Like, we’re talking thousands of years. Some people do it for religious reasons, some for health, and some because they just don’t like the idea of eating animals. Emma went vegetarian after visiting a farm and realising she couldn’t eat something with eyes anymore. Fair enough!
What Does Vegan Mean?
Now, the vegan vs vegetarian diet gets more serious here. Vegans take things to a whole other level. They don’t eat ANY animal products at all. Zero. Zilch. Nothing.
So not only do vegans skip the meat (obviously), but they also skip dairy, eggs, honey, gelatin and basically anything that comes from an animal. That lasagna I made for Emma? That would be perfect for a vegan. But it would NOT work for a regular vegetarian who loves cheese.
My cousin Jake went vegan last year and watching him read ingredient labels is hilarious. He’s like a detective searching for hidden animal products. “This bread has milk powder? Nope!” “These chips were fried in animal fat? Out!” It’s intense, but he’s super committed.
The vegan lifestyle isn’t just about food either. Many vegans also avoid wearing leather, wool, or silk. They don’t use products tested on animals. It’s a complete lifestyle change, not just a diet. That’s one of the big vegetarian vs vegan which is healthier debates, because it’s not just about health for vegans. It’s about ethics, the environment, and animal rights.
I tried going vegan for a month once (inspired by a documentary I watched at 2 AM, as you do). Let me tell you, it was HARD. I made it three weeks before I caved and ate pizza at a party. Huge respect to anyone who can stick with it long-term because it requires serious dedication and planning.
Vegan or Vegetarian?
Alright, so now that we know what each diet means, let’s break down the actual vegan vs vegetarian differences in a way that makes sense.
What vegetarians eat:
- Fruits and vegetables (duh)
- Grains, beans and legumes
- Nuts and seeds
- Dairy products like milk, cheese, yoghurt and butter
- Eggs
- Honey
What vegans eat:
- Fruits and vegetables
- Grains, beans and legumes
- Nuts and seeds
- Plant-based milk (almond, soy, oat, etc.)
- Plant-based alternatives to cheese, yoghurt, and butter
- Basically, anything that doesn’t come from an animal
See the pattern? Both diets are plant-based, but vegetarians are cool with some animal products as long as the animal didn’t have to die. Vegans are like, “Nope, nothing from animals, period.”
When Emma and I finally had the conversation about our lasagna mishap, she explained it perfectly. “I’m okay with eating eggs because chickens lay them anyway. I’m okay with milk because cows produce it naturally. But I’m not okay with eating the chicken or the cow.” That’s the vegetarian mindset in a nutshell.
Vegans, on the other hand, argue that even dairy and egg production can involve animal suffering. They point out that dairy cows are often kept pregnant and male chicks in the egg industry are usually killed. It’s a deeper ethical stance.
The vegetarian vs vegan benefits debate often comes down to personal values. Neither is wrong, they’re just different approaches to eating more ethically and sustainably.
What About Nutrients and Vitamins?
This is where things get really important, especially when comparing the vegan vs vegetarian diet from a health perspective. Both diets can be super healthy, but you need to pay attention to certain nutrients.
For vegetarians:
Getting enough nutrients is usually pretty straightforward if you eat a varied diet. Since vegetarians eat dairy and eggs, they’re getting protein, calcium, vitamin D and vitamin B12 from those sources. My friend Emma literally just eats normally but swaps meat for beans, tofu, or eggs. She’s never had any deficiency issues.
The main thing vegetarians need to watch is iron. Plant-based iron isn’t absorbed as easily as iron from meat. But you can fix this by eating iron-rich foods like spinach, lentils and fortified cereals, especially with vitamin C (like orange juice) to help absorption.
For vegans:
Okay, vegans need to be way more careful about nutrition. Since they’re cutting out ALL animal products, certain nutrients become tricky to get.
Vitamin B12 is the big one. It’s basically only found in animal products naturally. Jake (my vegan cousin) takes B12 supplements every day without fail. His doctor told him it’s non-negotiable because B12 deficiency can cause serious problems like anaemia and nerve damage. Not fun.
Calcium is another concern since vegans don’t drink milk. But you can get it from fortified plant milks, leafy greens, tofu and almonds. Jake drinks fortified almond milk like it’s his job.
Protein is actually not as big a problem as people think. Beans, lentils, tofu, tempeh, nuts and quinoa all have plenty of protein. The key is eating a variety of these foods throughout the day.
Omega-3 fatty acids (usually from fish) can be gotten from flaxseeds, chia seeds and walnuts. Some vegans also take algae-based omega-3 supplements.
Iron, zinc and vitamin D also need attention on a vegan diet, but they’re totally manageable with the right food choices and supplements.
Here’s the thing though: whether you’re looking at vegetarian vs vegan which is healthier, both diets require planning. You can’t just eat French fries and pasta all day (even though they’re technically vegan or vegetarian) and expect to be healthy. You need to eat actual nutritious foods!
Are They Both Healthy?
Short answer? Yes! Both the vegan vs vegetarian diets can be super healthy when done right.
Studies have shown that both vegetarians and vegans tend to have lower rates of heart disease, high blood pressure, type 2 diabetes and certain cancers compared to meat-eaters. Pretty impressive, right?
Health benefits both diets share:
- Lower cholesterol levels
- Lower blood pressure
- Reduced risk of heart disease
- Better weight management
- Lower risk of type 2 diabetes
- Potentially longer lifespan
The vegetarian vs vegan benefits are actually pretty similar in terms of health outcomes. The research shows that both groups are generally healthier than people eating lots of meat, but the difference between vegetarians and vegans themselves is pretty small.
However (and this is important), you can be an unhealthy vegetarian or an unhealthy vegan just as easily as you can be an unhealthy meat-eater. If you’re living on chips, cookies and processed fake meats, you’re not doing yourself any favours, even if everything is technically plant-based.
My roommate went vegetarian last year and gained weight because she replaced all her meat with cheese and pasta. Like, SO much cheese. She was technically vegetarian, but definitely not healthy. Now she’s figured out the balance and feels way better.
Jake, on the other hand, is probably the healthiest person I know. His vegan diet is full of vegetables, fruits, whole grains and legumes. He meal preps like a boss and actually enjoys eating healthy. It’s annoying how good he looks, honestly.
The key to the vegan vs vegetarian diet being healthy is variety and planning. Eat the rainbow (actual colourful fruits and vegetables, not just Skittles). Make sure you’re getting enough protein, healthy fats and all those important vitamins and minerals we talked about. And don’t be afraid of supplements when needed!
Which One Should You Choose?
This is the million-dollar question, isn’t it? When it comes to vegan vs vegetarian, which should you go for?
Honestly? It depends on YOU. Your reasons, your lifestyle, your health needs and how much effort you’re willing to put in.
Choose vegetarian if:
- You want to reduce your meat consumption but aren’t ready to give up all animal products
- You love cheese, eggs, or dairy and can’t imagine life without them (guilty!)
- You want a diet that’s easier to maintain in social situations
- You’re doing it primarily for health or environmental reasons rather than strict animal welfare
- You want something that’s easier to stick with long-term
Choose vegan if:
- You’re deeply committed to animal rights and want to eliminate all animal exploitation
- You’re willing to invest time in meal planning and reading labels
- You’re okay with being more limited in restaurant choices
- You want the potential for slightly better health outcomes (though the difference is small)
- You’re motivated by environmental concerns (vegan diets generally have a lower carbon footprint)
Here’s my honest take after watching friends try both: vegetarian is easier. Like, significantly easier. You can eat at almost any restaurant, you don’t have to scrutinise every ingredient label and you still get the health benefits of cutting out meat.
But if you’re really passionate about animal welfare or environmental issues, vegan might be worth the extra effort. Jake says the hardest part was the first few months of adjusting. Now it’s second nature to him.
You could also start vegetarian and then transition to vegan if you want. That’s actually what a lot of people do! Emma started as a vegetarian three years ago and is now slowly reducing her dairy intake. She might go fully vegan eventually, or she might not. Either way is fine!
Some people also do “flexitarian” where they’re mostly vegetarian but occasionally eat meat. Or they do “vegan before 6pm” where they eat vegan most of the day but are more flexible at dinner. There are no food police! Do what works for you.
The important thing is that you’re making a conscious choice to eat more plants and fewer animal products. Whether that lands you in the vegetarian or vegan camp doesn’t matter as much as making sure you’re healthy, happy and sticking with it.
Craving Vegan or Vegetarian Dishes Nearby?
Look, I know we’ve covered a lot of information about vegan vs vegetarian diets and maybe your head is spinning a bit. Sometimes the best way to figure out if a diet works for you is just to try the food!
If you’re curious about vegetarian or vegan eating but don’t want to commit to cooking everything yourself (totally fair), try visiting Dilchad Spitalfields,London that specialise in plant-based food. Most cities now have amazing vegetarian and vegan restaurants where you can taste how delicious this food can be.
Even regular restaurants usually have vegetarian options these days and many are adding vegan choices too. Indian restaurants are especially great for this because they have tons of naturally vegetarian and vegan dishes. Thai, Ethiopian and Mediterranean restaurants also tend to have excellent plant-based options.
When Jake first went vegan, he made a list of every restaurant near him with good vegan options. Now he’s basically a plant-based food tour guide for our entire friend group. He’s shown us places we never would have tried otherwise and honestly, some of the best meals I’ve had recently were completely vegan!
Emma does the same thing but for vegetarian spots. She’s found this amazing Italian place that makes vegetarian lasagna that’s way better than my vegan attempt (I’m not bitter about it or anything).
The point is, you don’t have to figure this all out alone in your kitchen. Go out, try things, see what you like. You might discover that you actually love tofu when it’s cooked properly, or that vegan desserts can be just as good as regular ones (sometimes even better, in my opinion).
And hey, if you decide that neither diet is for you after trying it? That’s okay too! At least you learned something and maybe discovered some new favourite dishes along the way.
Conclution
So there you have it! The complete breakdown of vegan vs vegetarian, from someone who learned the hard way (thanks again for that lesson, Emma and my failed lasagna).
Both diets can be healthy, ethical, and sustainable when done thoughtfully. Vegetarians avoid meat but enjoy eggs and dairy. Vegans avoid all animal products completely. Neither is inherently better than the other. They’re just different approaches to plant-based eating.
The most important thing is finding an eating pattern that makes you feel good, aligns with your values, and is sustainable for your lifestyle. Whether that’s vegetarian, vegan, or something in between, what matters is that it works for YOU.
And hey, if you ever need to make dinner for a friend and aren’t sure about their diet? Just ask! Save yourself the lasagna embarrassment. Trust me on this one.
Now go forth and eat some plants! Your body (and maybe the planet) will thank you.
FAQ
Is vegan healthier than vegetarian?
Not necessarily! Both vegan and vegetarian diets can be equally healthy when properly planned. Research shows similar health benefits for both, including lower risks of heart disease and diabetes. Vegans need to be more careful about vitamin B12, calcium, and vitamin D, but vegetarians aren’t automatically healthier. It really comes down to the overall quality of your diet, not just whether you eat eggs and dairy.
Can you get enough protein on a vegan or vegetarian diet?
Absolutely! This is one of the biggest myths about plant-based eating. Vegetarians can get protein from eggs, dairy, beans, lentils, tofu, and nuts. Vegans can get plenty of protein from beans, lentils, tofu, tempeh, seitan, quinoa, nuts, and seeds. The key is eating a variety of these foods throughout the day. Athletes and bodybuilders successfully follow both diets, so protein really isn’t an issue if you’re eating properly.
What’s harder to maintain, vegan or vegetarian?
Vegan is definitely harder. Vegetarians can eat at most restaurants and find options easily. Vegans need to check ingredients carefully, ask about cooking methods, and sometimes bring their own food to social events. Vegan also requires more meal planning and possibly supplements. That said, many people find it gets easier after the first few months once you know what to look for and establish new habits.
Do I need to take supplements on these diets?
Vegans definitely need vitamin B12 supplements since it’s only found naturally in animal products. Many also benefit from vitamin D, omega-3, and possibly iron or calcium supplements. Vegetarians might want to consider B12 and vitamin D supplements too, especially if they don’t eat many eggs or dairy products. It’s smart to get blood work done and talk to a doctor to see what you specifically need.
Will I lose weight on a vegan or vegetarian diet?
You might, but it’s not guaranteed! Plant-based diets tend to be lower in calories and higher in fibre, which can support weight loss. However, you can definitely gain weight on these diets too if you’re eating lots of processed foods, oils, nuts, and vegan junk food. Weight loss depends more on your overall calorie intake and food quality than just cutting out animal products.
