What’s Actually Vegetarian? A Dietitian’s Guide to Decoding Ingredients and Labels

You’re standing in the grocery aisle, holding a box of crackers. The ingredient list looks fine at first glance… until you hit “natural flavors.”

What does that even mean? Is it vegetarian? Maybe? Probably? Should you Google it? Text a friend? Put it back and leave the store empty-handed?

If this feels familiar, you’re not overthinking it. Ingredient labels genuinely weren’t designed with vegetarians in mind. They were written to meet legal requirements and allergen disclosures, not to answer the question you’re actually asking: “Can I eat this?”

So you end up second-guessing yourself. A lot. You start to wonder if you’re being too strict or not strict enough. You worry you’re missing something obvious. And honestly, the whole thing starts to feel exhausting when you just want to buy snacks and move on with your day.

This guide is for you if:

You’re new to vegetarian eating and still figuring out what’s okay and what’s not. You’re “mostly vegetarian” and trying to decide where your personal boundaries are. Or maybe you’re a parent feeding a vegetarian kid, and you’re doing your best to get it right without turning every meal into a research project.

Here’s what this article will help you do:

Make faster decisions at the store without spiraling into label anxiety. Stop second-guessing yourself every time an ingredient sounds vague. And know when it’s worth digging deeper versus when you can just decide and keep moving.

Dietitian’s Tip:

If you only read one part, read the Top Hidden Ingredients + the 60-second method. That covers most real-life label stress.

Quick Definitions (so we’re using the same rules)

Before we get into labels, let’s make sure we’re talking about the same thing.

Lacto-ovo vegetarian is what most people mean when they say “vegetarian.” No meat, poultry, fish, or seafood, but dairy and eggs are fine.

Lacto-vegetarian includes dairy but not eggs. Ovo-vegetarian includes eggs but not dairy. Both are less common, but they exist.

Vegan means no animal products at all; no meat, dairy, eggs, honey, figs, or ingredients derived from animals (like gelatin or certain food dyes).

Pescatarian is often confused with vegetarian, but it’s not the same. Pescatarians eat fish and seafood along with plant foods, dairy, and eggs.

For this guide, I’m using “vegetarian” to mean lacto-ovo vegetarian unless I say otherwise. If you follow stricter rules (or looser ones), you can adjust as you go.

If you want a deeper look at all the different types, I’ve got a full breakdown for you.

Decide Your Comfort Level (How Strict Are You Going to Be?)

Here’s something that doesn’t get said enough: there’s no single “right” way to be vegetarian.

Some people only care about what’s listed in the ingredient list. If it’s not there, they’re good. Others want to know about processing aids—things like enzymes or clarifying agents that might be animal-derived but don’t always show up on the label. And some people also think about cross-contact, like whether their fries were cooked in the same fryer as chicken tenders.

None of these approaches is better or more “real” than the others. It’s about what feels right for you.

Ingredients only: You check the ingredient list. If there’s no meat, fish, gelatin, or other obvious animal products listed, you’re done. This is the most common approach and, honestly, the most sustainable for most people.

Ingredients + processing aids: You also care about things like animal-derived enzymes in cheese, or whether sugar was filtered through bone char. This often means contacting companies or looking for certified vegetarian products.

Ingredients + cross-contact: You avoid foods that might have touched animal products during manufacturing or cooking, even if the ingredients themselves are vegetarian. This is closer to how some vegans or people with severe allergies approach food.

You can start somewhere and change your mind later. You can also be stricter with some foods and more relaxed with others. (The whole “you’re not veg*n enough” vibe ain’t welcome here!) Maybe you care a lot about rennet in cheese, but don’t worry about shared fryers when you eat out. That’s fine. This is your choice, not a test.

Personally, I eat honey, don’t eat gelatin, buy vegetarian versions of cheese (if it’s available and not 10x the cost), and don’t worry about cross-contact with cooking surfaces, as long as the cooking fat is vegetarian (lard and tallow are making a pop culture comeback, y’all).

But that’s just my own preference and bandwidth. You get to choose, then fine-tune your own.

Definitely NOT Vegetarian (Hard No List)

These are the ingredients that are always animal-derived. If you see them on a label, the product isn’t vegetarian. No gray area, no “it depends.”

I’ve organized them by category so you can scan quickly when you’re shopping.

Category	Ingredient	Examples of Where You May Find It
Animal Fats	Lard	Refried beans, flour tortillas, pie crusts, baked goods, some crackers
	Tallow, schmaltz, suet	Frying oils, traditional recipes, some packaged foods
	Bacon fat / drippings	Beans, greens, seasoned vegetables, some restaurant sides
Animal-Based Binders & Proteins	Gelatin	Gummy candy, marshmallows, Jell-O, some yogurts, gel capsules
	Collagen	Protein powders, bone broth, supplements, some “beauty” foods
Fish-Based Ingredients	Anchovies	Caesar dressing, Worcestershire sauce, some pasta sauces, pizza toppings
	Fish sauce	Asian sauces, marinades, some “umami” seasonings
	Oyster Sauce*	Stir-fry sauces, Asian marinades (*vegetarian versions do exist. Check the label)
Colors & Coatings	Carmine / cochineal / E120	Red/pink candy, fruit drinks, yogurt, some cosmetics
	Shellac / confectioner’s glaze	Shiny candy coatings, some sprinkles, waxed fruit
Broths & Extracts	Chicken / beef / pork / fish stock	Soups (even lentil and vegetable soups), rice mixes, gravy, seasoning packets, bouillon cubes
	Meat extracts	Soup bases, seasoning blends, some sauces and gravies

A few things worth noting:

Lard is one of the sneakiest. It shows up in refried beans, tortillas, and baked goods where you wouldn’t always expect it. Always check the label on Mexican food products, even if they look plant-based.

Gelatin is everywhere in the candy aisle and is increasingly commong in supplements. Gummies, marshmallows, and anything with a chewy or jiggly texture probably has it. There are vegetarian alternatives (like agar or pectin), but traditional gelatin is made from animal bones and skin.

Fish sauce and anchovies are common in things that don’t taste fishy at all. Caesar dressing almost always has anchovies. Worcestershire sauce, too. And some “umami” or “savory” flavor blends sneak in fish sauce without making it obvious.

Oyster sauce usually isn’t vegetarian, but vegetarian versions made with mushrooms do exist. If you see it on a label, check the ingredients or look for “vegetarian oyster sauce” on the front of the bottle.

Carmine and shellac are made from insects, so they’re not vegetarian. Carmine gives foods a red or pink color, and shellac makes candy shiny. Both are more common than you’d think.

The “Maybe Vegetarian” Ingredients

This is where label reading gets frustrating. These are the ingredients that could be vegetarian… or they might not be. And the label usually won’t tell you which one it is.

Here’s what to watch for and how to decide what to do about it.

Flavors & flavorings

Natural flavors

“Natural flavors” is one of the vaguest terms on ingredient labels, and it drives new vegetarians up the wall. According to FDA regulations, natural flavors can be derived from spices, fruits, vegetables, herbs, yeast, bark, roots, or from meat, seafood, poultry, eggs, and dairy products.

So when you see “natural flavors” on a label, it could come from a plant source (like a spice or fruit extract) or from an animal source (like meat, seafood, or dairy). The regulations allow companies to use this umbrella term without specifying which one.

The good news? If the natural flavor contains a major allergen (like milk or fish), the company has to declare that allergen somewhere on the label. If you see “natural flavors” and the allergen statement says “Contains: Milk,” you know at least one of those flavors contains

dairy.

But if there’s no allergen listed? It could still be animal-derived from non-allergen sources (like beef or chicken), or it could be entirely vegan. The label won’t tell you.

Here’s a simple rule: If “natural flavors” is a dealbreaker for you, and the product doesn’t say “vegetarian” or “vegan” on the label, either pick a different product or contact the company to ask. If you’re okay not knowing for certain, you can make your best guess and move on.

Most of the time, natural flavors in vegetarian-leaning products (like veggie chips or plant-based snacks) are plant-derived. But you won’t know for sure unless the company confirms it.

Artificial flavors

According to FDA regulations, artificial flavors are substances used to impart flavor that are not derived from the natural sources listed above (spices, fruits, vegetables, meat, dairy, etc.). They’re synthetically created.

Because artificial flavors are lab-made, they’re usually not derived directly from animal sources. But “usually” isn’t the same as “always.” Some artificial flavors may use animal-derived starting materials in their production, or be tested on animals (which matters to some vegetarians and most vegans).

If you want certainty, look for products certified as vegetarian or vegan. Otherwise, artificial flavors are generally a safer bet than “natural flavors” from a vegetarian standpoint. But there’s still no guarantee without confirmation from the manufacturer.

Chicken flavor/beef flavor

This one confuses people constantly. Sometimes “chicken flavor” or “beef flavor” means actual chicken or beef was used to create the flavor (which would make it a natural flavor under FDA definitions). Other times, it’s an artificial flavoring designed to taste like chicken or beef, with no animal products involved.

The only way to know for sure is to check the rest of the ingredient list or contact the manufacturer. If the ingredient list also includes chicken stock, chicken fat, or anything else obviously animal-derived, then yeah, it’s real. If it’s listed as “artificial chicken flavor” and there are no other meat ingredients, it’s likely vegetarian.

Why are labels so vague about flavors?

It comes down to proprietary recipes. Flavor companies don’t want to reveal their exact formulas (because that’s their competitive edge), so the FDA allows them to use umbrella terms like “natural flavors” or “artificial flavors” instead of listing every single component. It’s legal and designed to protect trade secrets, but it’s not helpful if you’re trying to avoid certain ingredients.

A reminder: you can choose your level here.

If label uncertainty is exhausting you, it’s okay to simplify. You can choose to buy only products certified as vegetarian or vegan when “natural flavors” or “artificial flavors” appear. You can stick to whole foods and skip heavily processed snacks altogether. Alternatively, you can accept that there may be trace animal products in your food. You don’t have to investigate every single product to be a “good” vegetarian.

Are natural flavors vegetarian?

Usually, but not always. Artificial flavors are synthetically created rather than extracted from natural sources, so they’re typically not derived directly from animals. However, some may use animal-derived starting materials in production or involve animal testing. If this matters to you, your safest bet is to choose products that are certified vegetarian or vegan, or to contact the company for clarification.

Is artificial flavor vegetarian?

Cheese-related ingredients

Cheese is where a lot of new vegetarians get tripped up. The milk and cultures are vegetarian-friendly, but the enzymes used to make cheese curdle? That’s where it gets complicated.

Rennet (animal vs microbial)

Rennet is an enzyme used to coagulate milk and turn it into cheese. Traditional rennet comes from the stomach lining of young calves, so it’s not vegetarian.

Here’s why: when calves digest milk, their stomachs produce an enzyme called chymosin that helps break down the milk proteins. Cheesemakers discovered centuries ago that this same enzyme works perfectly for making cheese, so they started harvesting it from the stomach lining of slaughtered calves.

Chymosin is one of the enzymes in rennet and is still widely used today, especially in traditional European cheeses.

But there are vegetarian alternatives. Modern cheese production has given us three types of rennet:

1. Animal rennet – Extracted from calf stomach lining. Not vegetarian.
2. Microbial rennet – Made from mold, fungi, or bacteria. Sometimes called Fermentation-Produced Chymosin. Vegetarian-friendly.
3. Vegetable rennet – A type of rennet made from plant extracts. This is not identical to animal rennet, like microbial rennet can be. Often used in Mediterranean cheeses, it can produce a slightly bitter flavor.

What to look for on labels:

If a cheese is vegetarian, the label will usually say one of these:

• “Microbial enzymes”
• “Vegetarian/Vegetable rennet”
• “Non-animal enzymes”
• “Microbial rennet”

If the label just says “enzymes” or “rennet” without specifying the type, assume it’s animal rennet. Most mass-market cheeses in the U.S. now use microbial or FPC rennet (it’s cheaper and more consistent), but traditional and imported cheeses often still use animal rennet.

Which cheeses are typically vegetarian-friendly (and which aren’t)?

This isn’t a guarantee (you still need to check labels), but here’s a general guide:

Usually made with vegetarian rennet or without rennet:

• Cream cheese
• Cottage cheese
• Mascarpone
• Ricotta (some brands)
• Mozzarella
• Paneer
• Most American- or UK-made cheddar, Monterey Jack, and Colby
• String cheese and most snack cheeses
• Many store-brand shredded cheese blends
• Kosher rennet should be vegetarian

Often made with animal rennet (check the label):

• Parmigiano-Reggiano (always animal rennet)
• Pecorino Romano
• Grana Padano
• Gruyère
• Manchego
• Gorgonzola
• Many aged or artisanal European cheeses
• Traditional Swiss, Emmental, Jarlsberg
• Camembert and Brie (especially imported versions)

Why the difference? Soft, fresh cheeses (like ricotta and cream cheese) often don’t need strong enzymes, so they use acid or microbial cultures instead. Hard, aged cheeses (especially European ones) traditionally use animal rennet because it creates a firmer texture and more complex flavor. However, many domestic versions of these hard cheeses now use microbial or vegetable rennet because it’s cheaper, so always check.

Enzymes

Sometimes a cheese label will say “enzymes” without any other detail. This is frustrating because enzymes can come from animals, plants, or microbes, and the label doesn’t have to specify.

If the label says “enzymes” and nothing else, it’s most likely animal rennet (especially on imported or artisanal cheeses). If a product is microbial or vegetarian, companies typically advertise this, using terms such as “microbial enzymes” or adding a “vegetarian” label on the front of the package.

When in doubt: if enzymes matter to you, contact the company or look for cheeses that explicitly say “vegetarian.”

Cultures

Cultures are the bacteria added to milk to give cheese its flavor and texture. These are almost always vegetarian (they’re just bacteria), so you don’t need to worry about them. If you see “cultured milk” or “active cultures” on a cheese label, that’s not a red flag.

Additives that can be plant OR animal-derived

These are the ingredients that show up in all kinds of processed foods, and they can come from either plant or animal sources. The label won’t tell you which.

Mono- and diglycerides: These are emulsifiers (they help mix oil and water). They can be derived from soybean oil, sunflower oil, or animal fats. There’s no way to tell from the label. These are “typically” vegan.

Glycerin (glycerol): Used in baked goods, candies, and some medications. Can be plant-based (from vegetable oils) or animal-based (from tallow).

Lecithin: An emulsifier, often from soy or sunflower, but can also be derived from egg yolks or animal tissues. If it says “soy lecithin” or “sunflower lecithin,” you’re good. If it just says “lecithin,” it’s unclear.

Stearic acid/magnesium stearate: Used in supplements, cosmetics, and some processed foods. Can come from vegetable oils or animal fats; usually vegetarian-sourced due to cost.

L-cysteine: A dough conditioner used in some bread and baked goods. Can be derived from human hair, duck feathers, or synthesized in a lab.

Vitamin D3 (cholecalciferol): Often added to milk, orange juice, and cereals. Traditionally derived from lanolin (sheep’s wool grease) or fish oil, though vegan versions from lichen are becoming more common. Vitamin D2 is always vegan. Note: D3 is better absorbed than D2.

Omega-3 fatty acids / DHA: In fortified foods and supplements. Usually derived from fish oil, but algae-based versions are available. Check the label.

Whey and casein: Milk proteins used in protein powders, bars, and processed foods. These are vegetarian (from dairy) but not vegan. Not usually hidden; they’ll be clearly labeled.

Isinglass: A clarifying agent made from fish bladder. Used in some wines, beers, and jellies. Rarely listed on labels for alcoholic beverages.

Decision shortcut:
If this ingredient matters to you → Look for products that are certified vegetarian or vegan, or contact the manufacturer to ask about the source.

If it doesn’t → Here’s why that’s okay: most vegetarians don’t worry about trace additives like mono- and diglycerides unless they’re vegan or have specific ethical concerns. These ingredients are often present in such small amounts that many people consider them “close enough” for practical vegetarian eating. You get to decide where your line is.

Common Food Traps (Where People Get Burned)

These are the foods that catch new vegetarians off guard. You think you’re in the clear, and then you flip over the package and…nope. Here’s what to watch out for.

Candy & sweets

Gummies and marshmallows almost always contain gelatin (made from animal bones and skin). This includes gummy bears, gummy worms, Starburst, Skittles (in some countries), marshmallows, and anything with a chewy, jiggly texture. Vegetarian versions made with pectin or agar do exist, but you have to look for them specifically.

Shiny candy coatings often use shellac (also called confectioner’s glaze), which comes from insect secretions. You’ll find it on jelly beans, chocolate-covered candies, and some sprinkles. If a candy has a glossy, hard shell, there’s a good chance shellac is involved.

Red or pink coloring in candy, drinks, and yogurt sometimes uses carmine (also called cochineal or E120), which is made from crushed insects. It’s not in everything red, but it’s common enough to check for.

Cheese

We covered this in detail above, but it’s worth repeating: most traditional and imported cheeses use animal rennet. If you’re buying Parmesan, aged cheddar, or European cheeses, check the label for “microbial enzymes” or “vegetarian rennet.” If it just says “enzymes,” assume it’s not vegetarian.

Soups, ramen & instant foods

Broth powders in ramen, instant soup cups, and seasoning packets are often chicken, beef, or pork-based. Even “vegetable”- flavored soups sometimes contain chicken broth for flavor. Always check the ingredient list, not just the name on the front.

“Seasoning” blends in rice mixes, pasta sides, and boxed meals frequently contain chicken bouillon, beef extract, or other meat-based flavors. They’re listed in the ingredients, but they’re easy to miss if you’re scanning quickly.

Sauces & condiments

Worcestershire sauce almost always has anchovies (or anchovy extract). There are a few vegetarian versions out there (like Annie’s Organic), but the classic Lea & Perrins version is not vegetarian.

Caesar dressing traditionally contains anchovies (or Worcestershire sauce). Some brands make vegetarian versions, but most don’t. Check the label or ask at restaurants.

“Umami” sauces like hoisin, teriyaki, and some Asian marinades may contain fish sauce or oyster sauce. Vegetarian versions exist (mushroom-based oyster sauce is becoming more common), but you need to check.

FAQ: Is Worcestershire sauce vegetarian?

Traditional Worcestershire sauce (like Lea & Perrins) contains anchovies, so it’s not vegetarian. However, vegetarian versions do exist. Look for brands like Annie’s Organic Worcestershire Sauce or check the label for “anchovy-free.”

FAQ: Is oyster sauce vegetarian?

Usually no. Traditional oyster sauce is made from oyster extracts. However, vegetarian versions made from mushrooms (often labeled “vegetarian oyster sauce” or “mushroom oyster sauce”) do exist and are becoming more common in Asian markets and grocery stores. Always check the label.

Snack foods

Chips with animal fat flavoring are surprisingly common. Some potato chips, tortilla chips, and crackers are fried in lard or tallow, or they use chicken fat or bacon fat for flavoring. This includes some flavored chips (like certain “chicken” or “BBQ” flavors). Check the ingredients.

Cheese powders on chips, popcorn, and mac and cheese are usually vegetarian (they’re made from dairy), but some contain rennet or whey from cheese made with animal rennet. If you’re strict about rennet, you’d need to check. Most people don’t worry about this unless they’re vegan.

Restaurant sides

This is where eating out gets tricky, because restaurant ingredients aren’t always labeled.

Beans cooked with lard are extremely common, especially in Mexican restaurants. Refried beans, pinto beans, and black beans are often cooked with pork fat for flavor. Always ask.

Rice cooked in chicken stock happens more than you’d think. At restaurants, Spanish rice, fried rice, and rice pilaf are often made with chicken broth rather than vegetable broth. Ask before ordering.

Fries can be an issue for two reasons: (1) the seasoning might contain animal-derived flavoring (like beef flavoring), or (2) they’re cooked in the same fryer as chicken tenders, fish, or other meat.

For more help navigating restaurants, check out [Tips for Eating Out] and my restaurant-specific guides.

Certifications & Labels

Not all labels mean what you think they mean. Here’s how to tell which ones actually help.

Helpful signals

Vegetarian or vegan certification logos are the most reliable. Look for:

• The “Certified Vegan” logo (from Vegan Action or Vegan.org)
• The “Certified Vegetarian” logo (from the Vegetarian Society or similar organizations)
• A green “V” or “VG” symbol (used by some brands)

These are third-party verified, meaning the company had to prove their ingredients and manufacturing process meet vegetarian or vegan standards. If you see one of these logos, you’re good to go.

The 1-Minute Vegetarian Label Check

You don’t need to become an ingredients expert to make decisions at the store. You just need a system that works fast.

Here’s the three-step label check I use with clients. It takes about a minute once you get the hang of it, and it covers most of what you’ll run into.

Step 1: Use labels wisely (but don’t trust them blindly)

Labels like “vegetarian,” “veggie,” “plant-based,” “natural,” and “meatless” are helpful… but they’re not regulated the same way “vegan” or “organic” are.

“Vegetarian” or “veggie” usually means no meat, poultry, or fish, and it often includes dairy and eggs. But it’s not a guarantee. Some companies use “vegetarian” loosely, especially on international products. If you see it, great, but still glance at the ingredient list to be sure.

“Plant-based” is even vaguer. While the vegan community has claimed it; plant-based technically means mostly plants. In otherwords, at it’s base are plants, but it doesn’t necessarily mean entirely plants. Some plant-based products contain dairy, eggs, or honey, so check the ingredients if you don’t eat any of these.

“Meatless” just means no meat. It could still have fish, dairy, eggs, gelatin, or animal-derived flavors. Don’t assume it’s vegetarian without reading the label. (Side note: who decided fish should be excluded from meat?)

The safest bet is to look for “certified vegetarian” or “certified vegan” logos (like the ones from the Vegetarian Society or Vegan Action). Those are third-party verified. Everything else is just marketing language.

Step 2: Look for obvious non-vegetarian ingredients

Start with the big stuff. Scan the ingredient list for anything that clearly came from an animal:

Meat, poultry, fish, and seafood. This includes things like chicken, beef, pork, turkey, salmon, shrimp, and anything similar. If you see it listed, you’re done; it’s not vegetarian.

Broth, stock, and bouillon. These are flavor bases made from simmering meat or bones. You’ll see them listed as “chicken broth,” “beef stock,” or “bouillon.” They show up in soups, rice mixes, seasoning packets, and savory snacks.

Animal fats. Lard (pork fat), tallow (beef fat), schmaltz (chicken fat), and bacon fat are all common in crackers, beans, tortillas, and baked goods. Sometimes the label just says “animal fat” or “shortening.” If it doesn’t specify vegetable shortening, assume it’s not vegetarian.

Gelatin. Made from boiling animal bones and connective tissue. It’s in gummy candy, marshmallows, some yogurts, and capsules for supplements.

If any of these show up, you can stop reading. If not, move to step three.

Step 3: Scan for “red flag” category words

These are the ingredients that might be vegetarian or might not. They’re vague enough that you can’t tell just from the name. Here’s what to watch for:

Flavors. “Natural flavors” or “artificial flavors” could be plant-based or animal-derived. Same with “chicken flavor” or “beef flavor.” Sometimes it’s real meat extract, sometimes it’s a plant-based imitation. (I have a full breakdown of chicken flavor if you want to dig into that one.)

Enzymes. This usually shows up in cheese and baked goods. Enzymes can come from plants, animals, or microbes. If it matters to you, look for “microbial enzymes” or “vegetarian enzymes” specifically.

Rennet. A specific enzyme used in cheese making. Traditional rennet comes from the stomach lining of calves, but microbial and plant-based versions exist. If the label doesn’t say “microbial rennet” or “vegetarian rennet,” it’s probably not vegetarian.

Extracts. Some extracts are fine (like vanilla extract), but “meat extract” or “chicken extract” is exactly what it sounds like.

Glazes. Confectioner’s glaze (also called shellac) is made from insect secretions. It’s what makes candy shiny. If that’s a dealbreaker for you, watch for it.

Colors. Carmine, cochineal, E120, and Natural Red 4 are all insect derived food colorings. Other colorings may be plant-based or synthetic.

If you spot any of these red flag words, you’ll need to decide: do you care enough to dig deeper, or are you comfortable making your best guess and moving on?

Here’s what this looks like in real life:

You pick up a box of crackers. The ingredient list says: “enriched flour, vegetable oil, salt, yeast, natural flavors.”

Step 1: The box says “plant-based snack!” but doesn’t have a certified vegetarian logo. You check the ingredients again just to be sure.
Step 2: No meat, broth, or animal fats. ✓
Step 3: “Natural flavors” is a red flag word. Now you decide: do you care? If yes, contact the company or pick a different brand. If no, you’re good to go.

Takes about 60 seconds. And once you’ve done it a few times, it becomes second nature. And once you’ve identified your favorite brands, you won’t have to do it as much.

Ingredient List vs Allergen Statement

If you’ve ever stood in the grocery aisle squinting at a package trying to figure out what the different parts of the label actually mean, you’re not alone. There’s the ingredient list, the “Contains” statement, and sometimes a “may contain” warning, and they all serve different purposes.

Here’s what you need to know as a vegetarian.

The ingredient list is your source of truth

This is the most important part of the label for vegetarians. It lists everything that was intentionally added to make the product. If an ingredient is in the food, it has to be listed here.

For vegetarians, this is where you’ll find things like gelatin, chicken broth, lard, or rennet. If it’s not in the ingredient list, it’s not an ingredient.

The allergen statement is helpful, but incomplete

You’ve probably seen the “Contains: Milk, Eggs, Soy” statement below the ingredient list. This is required by federal law to help people with food allergies quickly identify the most common allergens: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, and sesame.

Here’s why it matters for vegetarians: if you see “Contains: Milk” or “Contains: Eggs,” you know the product has dairy or eggs, which is fine for lacto-ovo vegetarians. But this statement doesn’t tell you about meat, poultry, fish (beyond the allergen requirement), gelatin, or animal-derived ingredients that aren’t major allergens.

So while the allergen statement can be a quick scan for dairy and eggs, it won’t flag things like chicken broth, beef fat, or anchovies. You still need to read the full ingredient list.

“May contain” is about cross-contact, not ingredients

Sometimes you’ll see statements like “may contain milk” or “produced in a facility that also processes eggs.” This is voluntary labeling that manufacturers use to warn people with severe allergies about potential cross-contact during production.

Here’s what that means: the ingredient itself isn’t in the product, but trace amounts might have gotten there because the same equipment was used to make something else.

For most vegetarians, this doesn’t matter. Cross-contact with milk or eggs from shared equipment isn’t the same as the product containing those ingredients. You’re not eating a cheese-based product just because it was made on equipment that also processes cheese.

If you want to avoid even trace amounts of animal products, or if you have a specific ethical or allergy concern about cross-contact, then “may contain” statements might factor into your decisions.

FAQ: Do I Need To Worry About Shared Equipment/Cross-Contact As a Vegetarian?

Not usually. Cross-contact warnings like “may contain” or “made in a facility that processes” are there for people with allergies who could have a serious reaction to even tiny amounts. As a vegetarian, you’re avoiding ingredients, not trace amounts from shared equipment.
If you’re vegan and trying to avoid all animal products (including trace amounts), or if cross-contact matters to you for personal or ethical reasons, then yes, you might choose to avoid products with these warnings. But it’s not a requirement for vegetarian eating.

FAQ: What’s the difference between “contains” and “may contain”?

“Contains” means the ingredient is actually in the product. It’s part of the recipe. This is required labeling for major allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, and sesame).
“May contain” means the ingredient isn’t in the recipe, but trace amounts might be present due to shared equipment or facilities. This is voluntary labeling to help people with severe allergies avoid risk.
In other words: “Contains: Eggs” = the product has eggs. “May contain: Eggs” = trace amounts might be there from shared equipment, but eggs aren’t an ingredient.

What to Do When the Label Isn’t Clear

Sometimes you’ve read the label three times, and you still don’t know if the product is vegetarian. The ingredient list says “natural flavors” or just “enzymes,” and there’s no certification logo to guide you.

Here’s how to handle it without spiraling.

Choose your effort level

Not every product deserves the same amount of detective work. You get to decide how much energy you want to spend based on how often you’ll buy it and how much it matters to you.

Level 1: Decide with what you know

Look at the ingredient list. If there’s nothing obviously non-vegetarian (no meat, broth, gelatin, or fish), and the ambiguous ingredient (like “natural flavors”) isn’t a dealbreaker for you, just buy it and move on.

This works well for one-off purchases, snacks you’re trying once, or situations where you’re tired and just need to pick something.

Level 2: Check the brand’s FAQ or website

Many brands answer common questions on their website. Search “[brand name] vegetarian” or look for an FAQ section. You might find the answer in 30 seconds without contact anyone.

This works well for products you’ll buy regularly, or brands you already like and want to keep buying.

Level 3: Contact the company

If the product is something you’ll eat often (like your go-to bread, snack bars, or cheese), it’s worth emailing or calling. Most companies respond within a few days, and once you know, you’re set.

This works well for weekly staples, products you buy in bulk, or ingredients you have strong feelings about (like rennet or certain flavors).

Dietitian’s Tip:

Save company-contact energy for repeat buys (your weekly staples), not one-off snacks. Once you’ve confirmed your go-to products are vegetarian, grocery shopping gets so much easier.

Eating Out Without Overthinking It

Restaurant menus don’t come with ingredient lists, which makes eating out as a vegetarian feel like a guessing game. But you don’t need to interrogate your server or avoid restaurants altogether. You just need a few good questions.

The 3 best questions to ask

These cover most of what you need to know without making the interaction feel like an interview:

1. “Is this made with vegetable broth or chicken broth?”

Use this for soups, rice dishes, risotto, pasta with broth-based sauces, and any dish that typically contains stock.

Why it works: It’s specific and easy for the server or kitchen to answer. Most restaurants know which broth they use.

2. “Are the beans cooked with lard or any meat?”

Use this for refried beans, black beans, pinto beans, and any bean-heavy dishes, especially at Mexican or Latin American restaurants.

Why it works: Beans cooked with pork fat or bacon are extremely common, and this question gets straight to the point.

3. “Does this have any meat, fish, or seafood in it?”

Use this for sauces, dressings, seasoning blends, or dishes where the ingredients aren’t immediately apparent from the menu description.

Why it works: It’s broad enough to catch hidden ingredients such as fish sauce, anchovies, or chicken stock without requiring the server to know every detail.

How to ask without feeling awkward

If you’re worried about being “that person,” take a second to consider that restaurants handle dietary restrictions all day. Vegetarian questions are not unusual or burdensome if you’re polite. You’re allowed to ask.

Keep it simple and friendly.

You don’t need to explain why you’re vegetarian or apologize for asking. Just ask the question as you would if something is spicy or contains nuts.

If the server doesn’t know, it’s okay to ask them to check with the kitchen. Most will offer before you have to ask. If they seem unsure or dismissive, trust your gut and order something else.

Additional Resources

Want to dig deeper? Here are some related guides that might help.

Ready to Make Grocery Shopping Easier?

Now that you know how to read labels and spot hidden non-vegetarian ingredients, the next step is building a solid foundation of go-to foods you can trust.

Grab my Vegetarian Staples Grocery List and stop second-guessing yourself in every aisle. It’s a simple, printable guide to the pantry basics, proteins, and everyday ingredients that make vegetarian eating feel easier, not harder.

Ingredient Deep Dives

Still have questions about specific ingredients? These breakdowns cover the most commonly asked ones:

• Is lard vegetarian?
• Is artificial chicken flavor vegetarian?
• More “Is XYZ vegetarian?” guides

Vegetarian Basics

New to vegetarian eating? Start here:

• Different Kinds of Vegetarians
• Unhealthy Vegetarian (What to watch for when you’re eating vegetarian)

Nutrition for Beginners

If you’re wondering whether you’re getting enough of the right nutrients, these guides break down what matters most:

• Protein
• B12
• Iron
• Looking for something else? Find more nutrition articles here.

Want to get more comfortable in the kitchen?

If you’re new to vegetarian cooking (or feel stuck making the same three meals), my 7 Day Vegetarian Cooking Challenge will help you build confidence and variety without overwhelming you.

Each day, you’ll get one simple recipe and a small cooking skill to practice. By the end of the week, you’ll have a handful of meals you actually like making, and you’ll feel a lot steadier about this whole vegetarian thing.

Get it today!

Final Thoughts

You don’t have to be perfect at this.

Reading ingredient labels as a vegetarian can feel overwhelming at first. There are hidden animal products, vague terms like “natural flavors,” and a whole lot of label fine print that wasn’t written with you in mind.

But here’s what I want you to remember: you don’t have to know everything right away. You don’t have to investigate every single ingredient to be a “good” vegetarian. And you definitely don’t have to get it right 100% of the time.

Start with the basics. Learn to spot the obvious non-vegetarian ingredients (gelatin, broth, lard). Get familiar with the red-flag terms (rennet, enzymes, certain flavors). Use the 60-second label check when you’re shopping. And save your energy for the products you buy regularly (your staples) not every random snack you pick up once.

Over time, this gets easier. You’ll know which brands you can trust. You’ll recognize the ingredients that are fine and the ones you want to avoid. And grocery shopping will no longer feel like a research project.

You’re doing fine. Keep going.