A vegan diet contains no animal products at all: no meat, fish, dairy, eggs or honey. “Plant-based” is a looser term for a diet made up mainly or entirely of plants, such as vegetables, fruit, whole grains, beans, nuts and seeds, which may still include some meat, fish, eggs or dairy. Veganism is also an ethical position that usually extends beyond food, to clothing, cosmetics and other products, while plant-based eating is mainly about diet and health. For health, what matters most is the quality of the plant foods: a diet built on whole plant foods is linked with lower disease risk, while one built on refined and sugary plant foods isn’t.
Plant-based vs vegan at a glance
| Vegan | Plant-based | |
|---|---|---|
| Animal foods | None: no meat, fish, dairy, eggs or honey | Mostly or entirely plants; may include some animal foods |
| Main motivation | Usually ethics and animal welfare, often environment and health too | Usually health, often environment |
| Beyond food | Usually avoids leather, wool, animal-tested products | Usually about diet only |
| Processed foods | Can include any vegan product, including vegan junk food | Often emphasizes whole, minimally processed foods |
| Nutrients to plan | B12, iodine, calcium, iron, omega-3, vitamin D, zinc | Depends on how many animal foods are included |
What “vegan” means
The Vegan Society, which coined the word, defines veganism as a philosophy and way of living that 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. In food terms, that means avoiding:
- Meat and poultry
- Fish and shellfish
- Milk, cheese, butter, yogurt and cream
- Eggs
- Honey
- Ingredients from animals, such as gelatine, some food colorings and whey
What “plant-based” means
There’s no official definition. People use “plant-based” to mean anything from a fully vegan diet to one that’s mostly plants with occasional meat or fish, sometimes called “flexitarian.” Many people who describe their diet as plant-based also emphasize whole foods, such as vegetables, fruit, whole grains, beans, lentils, nuts and seeds, over processed products.
Examples of plant-based patterns include:
- Vegan: fully plant-based.
- Vegetarian: no meat or fish, but includes dairy and eggs.
- Pescatarian: vegetarian plus fish.
- Flexitarian: mostly plants, with small amounts of meat or fish.
- Mediterranean: lots of plants, olive oil and fish, with little red meat. Our Mediterranean diet guide explains more.
Which is healthier?
Neither label on its own means a diet is healthy. Chips, sweets, white bread and sugary drinks are all vegan. What matters is which plant foods you eat.
A large study of more than 200,000 US health professionals scored diets on how plant-based they were and on the quality of those plant foods. People whose diets were richest in healthy plant foods, such as whole grains, fruit, vegetables, nuts, legumes and vegetable oils, had a much lower risk of developing type 2 diabetes. But a plant-based diet built on less healthy plant foods, such as refined grains, potatoes, sugary drinks and sweets, was linked with a higher risk. These were observational findings, but they show that the type of plant food matters as much as avoiding animal foods.
Nutrients to watch on a vegan diet
The NHS explains that a well-planned vegan diet can be healthy, but some nutrients need extra attention:
- Vitamin B12: found almost only in animal foods. Vegans need fortified foods or a supplement. Our guide to vitamin B12 explains why.
- Calcium: from fortified plant milks and yogurts, calcium-set tofu, and some leafy greens.
- Iron: from beans, lentils, tofu, whole grains and dark green vegetables, eaten with vitamin C. Our guide to iron-rich foods has more.
- Iodine: often low in vegan diets; fortified plant milks or a supplement can help.
- Omega-3 fats: from walnuts, flax, chia and hemp, or algae-based supplements.
- Vitamin D: from sunlight, fortified foods and supplements, especially in winter. Our guide to vitamin D sources explains who needs one.
- Protein: from beans, lentils, tofu, tempeh, soy milk, nuts and seeds. Our guide to plant-based protein compares them.
Pregnant and breastfeeding women, babies, children and older adults on a vegan diet should get advice from a doctor, dietitian or health visitor, as their needs are higher.
Tips for a healthy plant-based or vegan diet
- Base meals on whole foods: vegetables, fruit, whole grains, beans, lentils, nuts and seeds.
- Include a protein food at every meal.
- Choose fortified plant milks and yogurts with calcium, B12 and iodine.
- Limit ultra-processed vegan products, such as some meat substitutes, cheeses and snacks, which can be high in salt, fat and additives. Our guide to ultra-processed foods explains how to spot them.
- Read labels if you’re avoiding all animal ingredients.
Our guide on how to start a vegan diet has a step-by-step plan.
Which should you choose?
- If animal welfare is your main reason, a vegan diet matches that goal.
- If health is your main reason, a mostly plant-based diet built on whole foods brings many of the benefits, with or without small amounts of fish, eggs or dairy.
- If the environment is your reason, eating more plants and less red meat is one of the most effective changes you can make.
Common questions
Is plant-based the same as vegetarian?
Not exactly. Vegetarians avoid meat and fish but may eat dairy and eggs. Plant-based diets may include small amounts of any animal food, or none.
Can you build muscle on a vegan diet?
Yes, if you eat enough total protein and calories. Soy, beans, lentils, seitan and pea protein are good sources.
Is a plant-based diet better for the environment?
Generally, yes. Producing plant foods such as beans, lentils, grains and vegetables usually uses less land and water and creates fewer greenhouse gas emissions than producing meat and dairy, especially beef and lamb. You don’t have to go fully vegan to make a difference; eating more plants and less red meat helps.
Is honey vegan?
No. Because it’s made by bees, most vegans avoid it. Maple syrup and agave are vegan alternatives, though both are still added sugars.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
