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Deerdate

2026-11-03 · 5 min read

Vegan vs Vegetarian vs Flexitarian: What Are the Differences?

Vegans avoid all animal products, vegetarians skip meat and fish, and flexitarians eat mostly plants. Here is what each word means and how to talk about it kindly.

Vegan Vegetarian Flexitarian

A vegetarian does not eat meat, fish or chicken. A vegan goes further and avoids all animal products, and often animal-derived items outside food. A flexitarian eats mostly plants and sometimes eats meat or fish. The words are labels for habits, and people use them in slightly different ways.

This is general information, not medical advice. If you have a health condition, talk to a doctor or registered dietitian.

The short version

Most people sit somewhere on this line, and many move along it over the years. None of the three is "better" as a person. They are different choices that fit different lives.

What is a vegetarian diet?

The Vegetarian Society describes being vegetarian as simply stopping eating meat, fish and chicken. In practice, many vegetarians still eat dairy and eggs. You may hear some common sub-types.

Some people also use the word "pescatarian" for someone who eats fish but not other meat. Strictly, that is not vegetarian, but the word is common and useful.

What is a vegan diet?

The Vegan Society describes veganism as a philosophy and way of living that seeks to exclude animal exploitation and cruelty where possible, for food, clothing or any other purpose. In food terms, it means dispensing with all products that come wholly or partly from animals.

That includes meat, fish, dairy, eggs and honey for many vegans. It can also include less obvious items, such as some food colorings, gelatin or certain wines that use animal-based processing aids. Reading labels becomes a habit.

Vegan is the only one of these three words that the Vegan Society treats as a wider way of living, not only a diet. Many people say "plant-based" when they mean only the food part.

What is a flexitarian diet?

Flexitarian is a looser word. It describes someone who eats mostly plant-based food and keeps some flexibility. There is no official definition or rule, so it means different things to different people.

Because the word is flexible, it is a friendly place to start. It removes the pressure of rules. Many flexitarians say the label helps them keep going, because they never feel they have failed.

How do they compare in daily life?

Here is how the same meal might change.

  1. Lunch with friends at a noodle shop: a flexitarian may order a chicken noodle soup or a vegetable one. A vegetarian orders the vegetable one and may eat egg. A vegan checks that the broth and the noodles contain no animal products.
  2. Breakfast: a vegetarian may eat eggs on toast. A vegan may eat toast with peanut butter or tofu scramble.
  3. Snack: a vegetarian may eat yogurt. A vegan may eat fruit, nuts or a plant-based yogurt.

The biggest practical difference is label reading and eating out. Vegans usually need to ask more questions. Vegetarians ask a few. Flexitarians ask the fewest.

What about nutrition?

A well-planned diet of any of these types can work. The Academy of Nutrition and Dietetics, in a 2016 position paper, said appropriately planned vegetarian diets, including vegan diets, can be nutritionally adequate. It also noted that vegans need a reliable source of vitamin B12.

The NHS gives similar advice for vegans. It says some nutrients, such as vitamin B12, iodine, vitamin D, calcium and iron, need extra attention, and that fortified foods or supplements may be needed. If you plan to change your diet in a big way, a doctor or registered dietitian can help you check your plan.

Which one should you choose?

You do not need to choose a label. You can simply choose habits. Ask yourself a few gentle questions.

Your reasons are your own. Your answer may also change. Someone can be flexitarian for a year, then vegetarian, then vegan, or move the other way. All of that is normal.

Being kind at the table

Many people are the only plant-based person at their table. Labels can start arguments, so it helps to describe food and not people. "I do not eat meat" is simple and clear. You do not need to comment on what others eat. Most people respond well to a calm tone and a short answer.

If you want to share stories about this with people who understand, Deerdate is a voice-first app for plant-based people; it is coming soon.

Frequently asked questions

Is a flexitarian a vegetarian?

No, not strictly. A vegetarian does not eat meat, fish or chicken. A flexitarian eats mostly plants but does eat some meat or fish. The flexitarian label is looser by design.

Do vegetarians eat eggs and dairy?

Many do, but not all. Lacto-ovo vegetarians eat both. Others avoid eggs, dairy or both. If you are cooking for someone, it is polite to ask.

Is vegan always healthier than vegetarian?

No. Healthfulness depends on what you eat and how well you plan it, not on the label. A vegan diet of mostly processed snacks and a vegetarian diet full of vegetables and beans are very different. A registered dietitian can advise you personally.

Can I change my label later?

Yes. People change their habits for many reasons, and that is normal. You do not owe anyone an explanation. Choose what works for you now.

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