Both skip meat, but the similarities end there — here's what actually sets them apart.
8 min read
Veganism and vegetarianism are often lumped together, but they represent fundamentally different philosophies, diets, and impacts. Understanding the distinctions helps you make an informed choice — whether you're considering a transition or simply curious about what sets them apart.
A vegetarian excludes meat, poultry, and fish but continues to consume animal by-products such as dairy, eggs, and honey. Sub-categories include lacto-vegetarian (dairy but no eggs), ovo-vegetarian (eggs but no dairy), and lacto-ovo-vegetarian (both).
A vegan excludes all animal products and by-products — not just from the diet but often from clothing, cosmetics, and other areas of life. Veganism is typically motivated by a combination of ethics, environmental concern, and health, whereas vegetarianism may be driven by any one of those or by cultural and religious traditions.
ℹ️ It's more than diet
The practical dietary overlap is significant — both groups eat fruits, vegetables, grains, legumes, nuts, and seeds. The divergence lies in animal by-products:
What each diet includes and excludes
| Metric | Vegan | Vegetarian |
|---|---|---|
| Meat, poultry, fish | Excluded | Excluded |
| Dairy (milk, cheese, yoghurt) | Excluded | Included |
| Eggs | Excluded | Included |
| Honey | Excluded | Usually included |
| Gelatin, casein, whey | Excluded | Often included |
For vegans, reading ingredient labels becomes essential. Hidden animal derivatives — casein in bread, whey in crisps, gelatin in sweets, carmine in food colouring — make a vegan diet more deliberate than a vegetarian one. See our guide to Reading Food Labels as a Vegan for practical tips.
Both diets are associated with lower risks of chronic disease compared to omnivorous diets. However, the degree of benefit differs. The Adventist Health Study-2 (AHS-2), which tracked over 96,000 participants, remains the gold standard for comparing dietary groups within otherwise similar populations.
22%
lower heart disease risk (vegans vs meat-eaters)
EPIC-Oxford
15%
lower heart disease risk (vegetarians vs meat-eaters)
EPIC-Oxford
23.6
average BMI for vegans
AHS-2
25.7
average BMI for vegetarians
AHS-2
The AHS-2 found that vegans had the lowest rates of type 2 diabetes, hypertension, and obesity of any dietary group — lower even than vegetarians. A 2019 meta-analysis published in JAMA Internal Medicine confirmed that greater adherence to a plant-based diet (with fewer animal products of any kind) was associated with a 23% lower risk of type 2 diabetes.
However, vegetarians may have one advantage: it is easier to meet certain nutrient needs — particularly vitamin B12 (abundant in eggs and dairy), calcium, and vitamin D — without supplementation. Vegans must be more intentional about these nutrients. See our articles on Vitamin B12: The One Non-Negotiable and Calcium Without Dairy.
💡 Position of health authorities
This is where the philosophies diverge most sharply. Vegetarians typically object to the killing of animals for food. Vegans extend that concern to all forms of animal exploitation — arguing that the dairy and egg industries cause substantial suffering even without slaughter being the primary goal.
In the dairy industry, cows must be repeatedly impregnated to produce milk. Male calves — useless for dairy production — are typically separated from their mothers within hours and either raised for veal or killed. Dairy cows are slaughtered at around 4–6 years of age, far short of their natural 20-year lifespan. Learn more in our article on the Inside the Dairy Industry.
In the egg industry, male chicks are killed within hours of hatching — typically by maceration or gassing — because they cannot lay eggs and are not the breed used for meat. Layer hens are slaughtered at 18–24 months when their productivity declines. See The Egg Industry Explained for the full picture.
Veganism is not about perfection. It is about doing the best you can to reduce suffering and exploitation wherever possible and practicable.
Both diets significantly reduce environmental impact compared to omnivorous diets, but vegan diets go further. The landmark 2018 study by Poore and Nemecek, published in Science, analysed data from nearly 40,000 farms across 119 countries and concluded that avoiding animal products is the single biggest way to reduce your environmental footprint.
Average annual environmental footprint per person
| Metric | Vegan | Vegetarian |
|---|---|---|
| GHG emissions (kg CO₂eq) | 1,050 | 1,390 |
| Land use (m²) | 640 | 1,010 |
| Water use (litres/day) | 1,100 | 1,550 |
Dairy is particularly resource-intensive. According to the University of Oxford, producing a glass of cow's milk generates roughly three times the greenhouse gas emissions of any plant milk. Cheese production is even more carbon-intensive per kilogram than chicken or pork. For the full environmental picture, see Veganism and the Environment.
Vegetarianism is generally considered easier to adopt and maintain. Dairy and eggs are ubiquitous in most cuisines, making dining out, travelling, and social eating simpler. Veganism requires more planning — particularly in regions where plant-based options are limited.
That said, the gap is closing rapidly. The global plant-based food market was valued at $44.2 billion in 2023 (Bloomberg Intelligence) and is projected to reach $162 billion by 2030. Vegan options in restaurants, supermarkets, and fast-food chains have expanded dramatically.
There is no single right answer. What matters is the direction of travel. Vegetarianism reduces harm significantly compared to an omnivorous diet. Veganism reduces it further — particularly in the areas of animal welfare and environmental impact.
Many vegans started as vegetarians. If going fully vegan feels overwhelming, a vegetarian diet is a meaningful step — and you can transition at your own pace. The most important thing is to make a conscious choice rather than eating on autopilot.
📊 The numbers are clear
Ready to explore? Start with How to Go Vegan: A Step-by-Step Guide or read about The Health Benefits of a Vegan Diet to understand the full picture.
A clear-eyed look at the ethical, environmental, and personal health reasons for choosing veganism.
An honest look at modern animal agriculture — the scale, the conditions, and why it matters.
The environmental impact of animal agriculture versus plant-based diets, backed by science.
Disclaimer: The information in this article is for educational purposes only and does not constitute medical or nutritional advice. Always consult a qualified healthcare professional before making significant changes to your diet, especially regarding supplementation and nutrient intake.