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A flexitarian diet is a mostly plant-based way of eating that still includes meat, poultry or fish now and then. The name blends flexible and vegetarian, and it was popularized by registered dietitian Dawn Jackson Blatner’s 2009 book. There is no official definition or required amount of meat, which is the point: plant foods make up most meals and animal foods become occasional. Research on semi-vegetarian eating is mostly observational and generally favorable. Below: what a flexitarian eats, how it compares with other plant-forward diets, USDA numbers for key nutrients and what the studies found.
Peptide Labs does not sell foods or meal programs. This article is general nutrition information, not medical advice.
Key Takeaways
- Flexitarian means mostly vegetarian with occasional meat, poultry or fish; there is no fixed rule for how often.
- Researchers often call the pattern semi-vegetarian, and definitions vary between studies.
- As animal foods shrink, plan for vitamin B12, iron, iodine and the long-chain fats found in fish.
- Lentils, chickpeas, tofu and edamame supply protein and iron; chia, flaxseed and walnuts supply plant ALA.
- A 2017 review of 25 studies found emerging but mostly observational evidence for semi-vegetarian diets.
What is a flexitarian diet?
Think of it as reducing meat rather than removing it. A flexitarian builds most meals around vegetables, fruit, whole grains, legumes, nuts and seeds, and includes eggs and dairy if they like. Meat, poultry and fish appear some of the time, often in smaller portions or as a side rather than the center of the plate. Because there is no certification or official rule, two people who call themselves flexitarian may eat quite differently.
The idea has gained attention beyond personal health. In 2019 the EAT-Lancet Commission, a group of 37 scientists publishing in The Lancet, proposed a planetary health diet that is largely plant-based with optional modest amounts of fish, meat and dairy, and it has been widely described as a flexitarian pattern.
Flexitarian vs vegetarian, vegan and pescatarian
The main plant-forward patterns differ mostly in which animal foods they allow:
| Pattern | Meat and poultry | Fish and seafood | Eggs and dairy | Nutrients needing most planning |
|---|---|---|---|---|
| Flexitarian (semi-vegetarian) | Occasionally | Occasionally | Usually yes | Iron, B12 if animal foods are rare |
| Pescatarian | No | Yes | Usually yes | Iron |
| Lacto-ovo vegetarian | No | No | Yes | Iron, zinc, iodine, EPA and DHA |
| Vegan | No | No | No | B12, iron, zinc, iodine, calcium, vitamin D, EPA and DHA |
Flexitarian vs vegetarian is therefore a question of degree. A vegetarian never eats meat or fish; a flexitarian eats them occasionally, which makes vitamin B12 and iron easier to cover but does not remove the need to plan. For the fish-including version, see our pescatarian diet guide.
Flexitarian food list
- Most of the plate: vegetables, fruit and whole grains such as oats, brown rice, barley and whole-wheat pasta.
- Plant proteins: beans, lentils, chickpeas, tofu, tempeh, edamame and peanuts. Our protein foods guide has more options.
- Nuts and seeds: walnuts, almonds, chia, flaxseed, pumpkin and sunflower seeds.
- Eggs and dairy, or fortified alternatives: eggs, milk, yogurt, cheese, or soy milk fortified with calcium, vitamin D and B12.
- Occasional animal foods: fish and seafood, poultry, and smaller amounts of red or processed meat.
- Fats and flavor: olive and canola oils, herbs and spices.
Many people move toward this pattern by starting with a few meatless meals a week. The pattern overlaps with the Mediterranean eating pattern, which also keeps red meat low.
Plant protein, iron and B12: USDA numbers
The table uses USDA FoodData Central SR Legacy entries at common serving sizes. ALA is the plant form of omega-3 fat. The percent Daily Value (%DV) uses FDA Daily Values. Plant foods contain no natural vitamin B12, so B12 appears only in eggs, dairy and fortified products.
| Food, serving (FDC ID) | Protein | Iron %DV | ALA | B12 %DV |
|---|---|---|---|---|
| Lentils, cooked, 1 cup (172421) | 17.9 g | 37% | 0.07 g | 0% |
| Spinach, cooked, 1 cup (168463) | 5.3 g | 36% | 0.17 g | 0% |
| Chickpeas, cooked, 1 cup (173757) | 14.5 g | 26% | 0.07 g | 0% |
| Black beans, cooked, 1 cup (173735) | 15.2 g | 20% | 0.18 g | 0% |
| Edamame, prepared, 1 cup (168411) | 18.5 g | 20% | 0.55 g | 0% |
| Tofu, firm, 1/2 cup (172448) | 11.4 g | 11% | 0.21 g | 0% |
| Chia seeds, 1 oz (170554) | 4.7 g | 12% | 5.05 g | 0% |
| Walnuts, English, 1 oz (170187) | 4.3 g | 5% | 2.57 g | 0% |
| Flaxseed, ground, 1 tbsp (169414) | 1.3 g | 2% | 1.60 g | 0% |
| Egg, hard-boiled, 1 large (173424) | 6.3 g | 3% | 0.02 g | 23% |
| Greek yogurt, plain nonfat, 170 g (170894) | 17.3 g | 1% | Trace | 53% |
| Soy milk, unsweetened, fortified, 1 cup (175215) | 6.9 g | 6% | Not listed | 112% |
Legumes and cooked spinach carry plenty of iron on paper, but it is the nonheme form, so absorption is lower than from meat. The soy milk B12 figure comes from fortification and varies by brand, so check the Nutrition Facts panel.
Nutrients to plan for on a flexitarian diet
B12
B12 is not naturally present in plant foods. The NIH Office of Dietary Supplements (ODS) notes that fortified breakfast cereals and fortified nutritional yeasts are well-absorbed sources, and lists people who follow vegetarian diets among those at risk of deficiency. The fewer eggs, dairy and meat a flexitarian eats, the more this matters. Our guide to B12 sources and B12 explainer go deeper.
Iron
ODS states that the iron requirement is 1.8 times higher for people who follow vegetarian diets, because nonheme iron from plants is less bioavailable than heme iron from meat. Pairing legumes or greens with a vitamin C source at the same meal enhances absorption. See our iron foods guide, and ask a clinician before taking iron pills; our article on iron supplement side effects explains why.
Iodine, zinc, vitamin D and calcium
Seafood, eggs and dairy are the main iodine sources, and ODS notes that people who eat few of them might not get enough, especially since US processed foods almost always use noniodized salt. If dairy is rare, check calcium and vitamin D sources too. Our guides to zinc, calcium, vitamin D and iodine cover each one.
Plant ALA vs long-chain fish fats
Chia, flaxseed and walnuts are rich in ALA, but ODS reports that the body converts very little ALA into EPA and DHA, with rates below 15%. Fish is the main food source of EPA and DHA, which are originally made by microalgae. Flexitarians who rarely eat fish can read our omega-3 guide before deciding whether a supplement makes sense.
Flexitarian diet research: what studies found
- Review of 25 studies (Derbyshire, Frontiers in Nutrition, published 2017): covered flexitarian or semi-vegetarian diets from 2000 to 2016 and found emerging evidence of benefits for body weight, metabolic markers, blood pressure and type 2 diabetes risk. Most included studies were observational and definitions of the diet varied.
- Adventist Health Study 2 (Orlich and colleagues, JAMA Internal Medicine, 2013): among 73,308 adults, semi-vegetarians had a hazard ratio of 0.92 for death from any cause compared with nonvegetarians, a difference that was not statistically significant. Pesco-vegetarians and other vegetarian groups showed lower rates.
- EAT-Lancet Commission (2019): modeled a largely plant-based reference diet for health and environmental sustainability. It is a modeling report, not a trial of people following the diet.
Overall, the evidence suggests that shifting toward plant foods is associated with favorable health markers, but the flexitarian label itself is too loose to test precisely. What you eat in place of meat matters: beans, whole grains and vegetables are a different swap from refined snacks and sugary drinks. No research shows that a flexitarian diet promises any particular result, and anyone with a medical condition should plan changes with a clinician or registered dietitian.
Frequently Asked Questions
What is a flexitarian diet?
A mostly vegetarian eating pattern that includes meat, poultry or fish occasionally. There is no official rule for how often.
What is the difference between flexitarian vs vegetarian?
A vegetarian never eats meat or fish. A flexitarian eats mostly plant foods but includes them sometimes.
Is a semi vegetarian diet the same as flexitarian?
Researchers use the terms interchangeably for a diet that is mainly vegetarian with occasional meat or fish, though study definitions vary.
What nutrients should flexitarians watch?
Vitamin B12, iron, iodine and the long-chain fats EPA and DHA, plus calcium and vitamin D if dairy is rare.
Can flexitarians eat fish?
Yes. Many choose fish as their main animal food. The FDA and EPA mercury chart helps with picking lower-mercury options.
Is a flexitarian diet healthy?
Observational studies of semi-vegetarian diets are generally favorable, but evidence is limited and results depend on which foods replace meat.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; ask a healthcare provider or registered dietitian before a major diet change or a new supplement, especially if you are pregnant, take medicines or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pescatarian Diet: Food List, Mercury Groups and Research, B12 Foods: Animal, Fortified and Vegan Sources Ranked, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption.