What Do Vegans Not Eat? Complete Guide to Foods Vegans Avoid

A vegan diet excludes all animal products and by-products, but the specifics can be more complex than you might think. While obvious items like meat and dairy are off-limits, many processed foods contain hidden animal-derived ingredients that catch new vegans by surprise.

Understanding what vegans don’t eat is essential whether you’re considering adopting a vegan lifestyle, cooking for vegan guests, or simply curious about this increasingly popular dietary choice. This comprehensive guide breaks down everything vegans avoid and why.

Understanding Veganism: More Than Just a Diet

Veganism is a lifestyle that seeks to exclude all forms of animal exploitation and cruelty. This extends beyond food to clothing, cosmetics, and other products. When it comes to diet, vegans avoid consuming anything derived from animals, whether it’s the animal itself or products produced by animals.

People choose veganism for various reasons including ethical concerns about animal welfare, environmental sustainability, health benefits, or a combination of these factors. Regardless of the motivation, the dietary restrictions remain consistent.

Main Categories of Animal Foods Vegans Avoid

Meat and Poultry

All types of meat from land animals are excluded from a vegan diet, including:

• Red meat: Beef, pork, lamb, veal, venison, bison, and goat
• Poultry: Chicken, turkey, duck, goose, quail, and other birds
• Processed meats: Bacon, sausage, hot dogs, deli meats, and jerky
• Organ meats: Liver, kidney, heart, and other internal organs
• Game meat: Wild boar, rabbit, pheasant, and other hunted animals

Fish and Seafood

Vegans do not consume any aquatic animals or their products, including:

• All fish species (salmon, tuna, cod, tilapia, etc.)
• Shellfish (shrimp, crab, lobster, clams, oysters, mussels)
• Mollusks (squid, octopus, scallops, snails)
• Fish roe and caviar
• Fish sauce, oyster sauce, and other seafood-based condiments
• Anchovies (often found in Caesar dressing and Worcestershire sauce)

Dairy Products

All products derived from animal milk are avoided, such as:

• Milk from cows, goats, sheep, or any other animal
• Cheese (including soft, hard, aged, and processed varieties)
• Butter and ghee (clarified butter)
• Yogurt and kefir
• Ice cream and frozen yogurt
• Cream, sour cream, and crème fraîche
• Whey and casein (milk proteins)
• Lactose (milk sugar)

Eggs and Egg Products

Eggs from any animal source are not vegan, including:

• Chicken eggs
• Duck, goose, and quail eggs
• Fish eggs (roe, caviar)
• Egg whites (albumen) and egg yolks
• Mayonnaise and products containing eggs

Honey and Bee Products

Products made by bees are excluded from vegan diets:

• Honey (all varieties)
• Bee pollen
• Royal jelly
• Propolis
• Beeswax (often used in candies and food coatings)

Hidden Animal Ingredients in Processed Foods

One of the biggest challenges for vegans is identifying hidden animal-derived ingredients in packaged and processed foods. Here are common culprits:

Gelatin

This common thickening agent is made from animal collagen derived from the bones, skin, and connective tissues of cows and pigs. It’s found in:

• Gummy candies and marshmallows
• Jell-O and gelatin desserts
• Some yogurts and puddings
• Certain medications and supplements
• Photography film

Carmine (E120)

Also called cochineal, carmine is a red dye made from crushed cochineal insects. It appears in:

• Red-colored candies and beverages
• Strawberry-flavored products
• Some cosmetics and lipsticks
• Certain fruit juices and yogurts

Isinglass

Derived from fish bladders, isinglass is used as a fining agent in:

• Beer and wine production
• Some clarified fruit juices

Shellac (E904)

This resinous secretion from the lac beetle creates a shiny coating on:

• Candy and confectionery
• Fresh fruits and vegetables (as a wax coating)
• Pills and supplements

Casein and Whey

These milk-derived proteins appear in unexpected places:

• “Non-dairy” creamers (surprisingly common)
• Protein bars and shakes
• Some breads and baked goods
• Processed foods labeled “dairy-free”

L-Cysteine

This amino acid, often derived from poultry feathers or human hair, is used as a dough conditioner in:

• Commercial breads and bagels
• Pizza dough
• Tortillas

Vitamin D3

Most vitamin D3 supplements come from lanolin (sheep’s wool) or fish oil. Vegans should look for D2 or D3 derived from lichen instead.

Omega-3 Supplements

Most omega-3 supplements are derived from fish oil. Vegan alternatives include those made from algae or flaxseed.

Common Foods That May Contain Animal Products

Many everyday foods may contain animal ingredients that aren’t immediately obvious:

Baked Goods and Bread

• Many breads contain milk, butter, eggs, or L-cysteine
• Croissants and pastries typically contain butter
• Some bagels are glazed with egg wash
• Cookies and cakes usually contain eggs and butter

Pasta

Fresh pasta and egg noodles contain eggs. Even some dried pasta includes egg products. Always check labels or choose pasta explicitly labeled as vegan.

French Fries and Fried Foods

• Some restaurants fry in animal fat (beef tallow or lard)
• Batter for fried foods may contain eggs or milk
• Cross-contamination with non-vegan items in shared fryers

Chips and Snacks

Many flavored chips contain:

• Cheese powder or dairy derivatives
• Whey or casein
• Animal-derived enzymes
• Chicken or beef flavoring

Sugar

Some refined white sugar is processed using bone char (charred cattle bones) for whitening. Vegans often choose organic sugar, unrefined sugar, or alternatives like maple syrup.

Alcoholic Beverages

Beer and wine may be filtered using:

• Isinglass (fish bladders)
• Gelatin
• Egg whites
• Casein

Many breweries and wineries now offer vegan options and clearly label them as such.

Condiments and Sauces

• Worcestershire sauce: Traditionally contains anchovies
• Caesar dressing: Usually contains anchovies and Parmesan
• Pesto: Traditional recipes include Parmesan cheese
• Some BBQ sauces: May contain honey or Worcestershire sauce
• Tartar sauce: Often contains fish ingredients

Chocolate and Candy

• Milk chocolate contains dairy
• Some dark chocolate includes milk fat or milk solids
• Many candies contain gelatin, carmine, or shellac
• Nougat typically contains egg whites

Soup and Beans

• Many canned soups contain chicken or beef broth
• Baked beans often include lard or bacon
• Refried beans may contain lard
• French onion soup traditionally uses beef broth and cheese

Additives and E-Numbers to Watch For

Several food additives may be derived from animal sources. Here are key E-numbers vegans should investigate:

• E120: Carmine (from insects)
• E322: Lecithin (can be from eggs or soy)
• E422: Glycerol (can be animal or plant-based)
• E471: Mono- and diglycerides (can be from animal fats)
• E542: Bone phosphate (from animal bones)
• E631: Disodium inosinate (often from fish or meat)
• E901: Beeswax
• E904: Shellac (from insects)
• E910, E920, E921: L-cysteine (often from feathers)
• E966: Lactitol (from milk sugar)

Natural Flavorings and Colorings

The term “natural flavors” can be misleading, as some are animal-derived:

• Castoreum: Derived from beaver anal glands, used in vanilla or raspberry flavoring
• Ambergris: From whale digestive systems, used in some flavorings
• Civet: From civet cat glands
• Musk: From musk deer

While these ingredients are rare in modern food production due to cost, they may still appear in some products.

Produce with Non-Vegan Coatings

Some fresh fruits and vegetables are coated with:

• Shellac: An insect-derived wax
• Beeswax: For shine and preservation
• Confectioner’s glaze: Often contains shellac

Common produce items with these coatings include apples, citrus fruits, bell peppers, and cucumbers. Organic produce typically uses plant-based waxes instead.

Vegan Foods That May Not Be Healthy

Just because something is vegan doesn’t automatically make it nutritious. Vegans focused on health should limit:

Highly Processed Vegan Junk Foods

• Vegan cookies, cakes, and ice cream (high in sugar and fat)
• Vegan chips and snacks (often high in sodium and unhealthy oils)
• Artificial meat substitutes with long ingredient lists
• Vegan cheese products high in saturated fats

Refined Sugars and Sweeteners

While vegan, excessive consumption of these can lead to health issues:

• White and brown sugar
• Agave nectar
• Maple syrup
• Date syrup
• Coconut sugar

Refined Oils and Trans Fats

• Partially hydrogenated oils
• Excessive amounts of coconut or palm oil
• Deep-fried vegan foods

Mock Meats and Dairy Alternatives

While convenient, some vegan substitutes are heavily processed and contain:

• High sodium levels
• Artificial colors and flavors
• Isolated proteins lacking whole-food nutrients
• Multiple additives and preservatives

Reading Labels: Tips for Identifying Non-Vegan Ingredients

To successfully avoid animal products, vegans should:

• Always read ingredient lists thoroughly, even on familiar products (formulations can change)
• Look for vegan certification labels from organizations like the Vegan Society
• Research unfamiliar ingredients or E-numbers
• Contact manufacturers when in doubt
• Use vegan product apps and databases
• Be aware that “plant-based” doesn’t always mean fully vegan
• Check for allergen warnings mentioning milk, eggs, or fish

Cross-Contamination Concerns

Some vegans also consider cross-contamination, where vegan foods touch non-vegan items:

• Shared cooking surfaces at restaurants
• Shared fryers for french fries and chicken
• “May contain traces of milk or eggs” warnings
• Products manufactured on shared equipment

The strictness regarding cross-contamination varies among individuals based on their reasons for being vegan.

Common Questions About What Vegans Don’t Eat

Can vegans eat honey?

No, most vegans avoid honey because it’s produced by bees. Some consider beekeeping exploitative, while others cite environmental concerns. Vegan alternatives include maple syrup, agave nectar, and date syrup.

Are all wines and beers vegan?

No, many alcoholic beverages are filtered using animal-derived fining agents. However, an increasing number of brands offer vegan options and label them clearly.

Can vegans eat foods that “may contain milk”?

This depends on the individual. These warnings typically indicate potential cross-contamination during manufacturing, not intentional ingredients. Some vegans accept this risk, while others prefer to avoid these products entirely.

Is white sugar vegan?

It depends on how it’s processed. Some white sugar is refined using bone char, making it non-vegan. Organic and unrefined sugars are generally safe alternatives.

Are natural flavors vegan?

Not always. Natural flavors can be derived from plant or animal sources. When in doubt, contact the manufacturer for clarification.

Building a Healthy Vegan Diet

While understanding what to avoid is important, successful veganism focuses on abundance rather than restriction. A healthy vegan diet includes:

• Whole grains (quinoa, brown rice, oats, whole wheat)
• Legumes (beans, lentils, chickpeas, peas)
• Nuts and seeds
• Fresh fruits and vegetables
• Plant-based proteins (tofu, tempeh, seitan)
• Healthy fats (avocados, olive oil, nuts)
• Fortified plant milks
• Nutritional yeast (for B12 and cheesy flavor)

Vegans should also consider supplementing with vitamin B12, and possibly vitamin D and omega-3s, after consulting with a healthcare provider.

The Bottom Line

Vegans avoid all animal-derived foods, including meat, poultry, fish, dairy, eggs, and honey. They also exclude hidden animal ingredients found in many processed foods, such as gelatin, carmine, casein, and whey.

Successfully following a vegan diet requires careful label reading and awareness of surprising sources of animal products. While the learning curve can seem steep initially, most vegans find it becomes second nature with practice.

Remember that being vegan doesn’t automatically guarantee good nutrition. Focus on whole, minimally processed plant foods rather than relying heavily on vegan junk food and substitutes.

Whether you’re transitioning to veganism for ethical, environmental, or health reasons, understanding what to avoid is just the first step. The real journey lies in discovering the abundance and variety of delicious plant-based foods available.

Sources:

• The Vegan Society – Definition of Veganism
• National Institutes of Health – Plant-Based Diets
• Mayo Clinic – Vegetarian and Vegan Diets
• Harvard T.H. Chan School of Public Health – Plant-Based Diets
• Academy of Nutrition and Dietetics – Vegan Diet Information