Making the switch to a vegan lifestyle is exciting—but it can also feel a little overwhelming. One minute, you’re confidently tossing almond milk into your cart, and the next, you’re staring at a box of granola, wondering, “Wait… what is casein, and why is it in cereal?”

If that sounds familiar, you’re not alone. Reading nutrition labels is one of the most essential skills to build as a new vegan. It helps you avoid hidden animal-derived ingredients, make more informed choices, and stick to your values—without spending hours wandering the aisles of the grocery store.

Why Reading Nutrition Labels & Ingredient Lists Matters for Vegans

Going vegan isn’t just about skipping meat and dairy—it’s also about recognizing the not-so-obvious animal ingredients that sneak into everything from snacks to skincare. That’s where label-reading becomes essential.

It may seem tricky at first, but the more you practice, the faster and easier it gets. Understanding nutrition labels allows you to:

• Avoid animal-based ingredients hidden in processed foods
• Choose products that support your ethical, environmental, and health goals
• Feel empowered while shopping, rather than confused or second-guessing every item

How to Read the Ingredient List

First things first: the ingredient list is your best friend. It’s usually found below the nutrition facts panel and tells you exactly what’s in the product, listed from the highest to lowest quantity.

Start with a Scan

Look for obvious red flags like milk, eggs, honey, or gelatin. Looking at the bottom of the ingredients list in the “allergy” section. For example, if it contains an allergen like egg, it will say, “contains egg.”

Check for Less-Obvious Ingredients

Terms like “casein” or “lactose” may not scream animal products, but they’re derived from dairy. This is where a little education goes a long way in helping to speed up your label-reading process.

Watch for Vague Terms

Words like “natural flavours,” “enzymes,” or “shortening” can sometimes include animal sources. When in doubt, reach out to the company or choose a certified vegan product.

Look for Vegan Certification

Labels that say “Certified Vegan” or feature a recognizable vegan logo can save you a ton of time and guesswork.

Common Hidden Animal Ingredients to Watch For

Some non-vegan ingredients are easy to spot, such as milk powder, egg whites, and beef broth. Others? Not so much. Here’s a list of common animal-derived ingredients that might surprise you:

• Casein, whey, lactose: Milk proteins—found in non-dairy creamers, margarine, protein bars
• Gelatin: Boiled animal bones/skin—found in gummies, marshmallows, some cereals, capsules
• Isinglass: Fish bladders—used to clarify beer and wine
• Carmine, cochineal: Crushed insects—used as red food dye in juice, candy, cosmetics
• L-cysteine: Derived from human hair or duck feathers—found in commercial bread, dough conditioners
• Natural flavourings: Can be animal- or plant-based—found in flavoured waters, chips, processed foods
• Vitamin D3: Often from lanolin (sheep’s wool)—found in fortified cereals and plant milks
• Stearic acid: Can come from animal or plant fat—found in gum, candy, supplements
• Mono- and diglycerides: Often animal fat-based—found in baked goods, peanut butter, ice cream
• Glycerin, glycerol: Animal fat or plant oil—used in processed foods and supplements
• Caprylic acid: Sourced from coconut OR animal milk—used in supplements and food products

It’s a lot, but don’t let this list scare you. You don’t need to memorize every ingredient overnight. Start by keeping a few of these in mind and add to your knowledge as you go.

Quick Tips for Vegan Label Reading on the Go

You don’t have to become a walking dictionary of food additives to shop vegan. Here are some practical tips that make label-reading faster and less stressful:

• Use the allergen section: Products often list allergens like milk, eggs, or shellfish under the ingredients. It’s a quick way to spot non-vegan items
• Don’t rely on “plant-based:” It’s a popular marketing term, but it doesn’t always mean 100% vegan. Always check the ingredient list
• Download helpful apps: Tools like Is It Vegan?, HappyCow, or Yuka can help you scan barcodes or search for vegan-friendly options on the fly
• Stick to whole foods when in doubt: Fruits, veggies, grains, beans, nuts—no label-reading needed, and they’re naturally vegan
• Build a go-to list of vegan-friendly brands: Over time, you’ll learn which brands are reliable and which ones require a closer look

What About the Nutrition Panel?

While the ingredient list tells you what is in the food, the nutrition facts panel tells you how much of everything is in there—like calories, fat, protein, and key vitamins.

Here are a few things vegans might want to pay special attention to:

• Protein: Ensure you’re getting enough, especially if you’re physically active. Look for products with 6–10g per serving or more
• Fibre: Plant-based diets are typically rich in fibre, but processed vegan foods might not be. Aim for 3g+ per serving
• Added sugars: Vegan doesn’t always mean healthy—Watch out for high amounts of added sugars in snacks, cereals, and sauces
• Iron, calcium, B12, and D: These are nutrients that can be lower in vegan diets. Check fortified foods or supplements if needed

Remember, the goal isn’t perfection—it’s progress. You don’t have to hit every nutrient target with every meal, but being aware helps you make choices that support your energy, mood, and long-term health.

Start with Small Steps

Reading nutrition labels as a new vegan can feel intimidating at first—but it gets easier with time. Now that you know what to look for (and what to avoid), you’re well on your way to making more confident, informed choices every time you shop.

Most importantly, don’t stress about being perfect. Every time you choose a plant-based option, you’re making a positive impact—for your health, for the planet, and the animals.

If you want more beginner-friendly vegan tips, Bookmark this blog or share it with a friend who’s just getting started. And if you’ve found a favourite label-reading hack, drop it in the comments—we’d love to hear it!