What you need to remember when children eat vegetarian
TL;DR
Children can grow up on a vegetarian diet and thrive well — but it requires conscious attention to B12, iron, omega-3, vitamin D, and zinc. A vegan diet for children is possible but requires even more planning and always B12 supplements. The Danish Health Authority recommends consulting a doctor or nutritionist.
A vegetarian diet for children is not dangerous — but it is not automatically healthy either. It requires knowledge and planning. More and more families in Denmark choose plant-based diets for ethical, environmental, or health reasons. It is a legitimate choice — and research shows that a well-planned vegetarian diet meets children’s needs. The key word is well-planned. Because there are specific nutrients that require extra attention, and B12 is completely absent in plant foods. Here is what you need to know.
Vegetarian vs. vegan — what is the difference?
Vegetarian diets include dairy products and eggs. Vegan diets exclude all animal products. Hard to compensate: B12 and DHA are not found in plant foods — supplements are always necessary with a vegan diet.
Three diet types and what they include:
- Lacto-ovo-vegetarian — includes eggs and dairy products. The most nutritionally complete plant-based diet. B12 and calcium are covered. Requires focus on iron and omega-3.
- Lacto-vegetarian — includes dairy products but not eggs. Still a good source of B12 and calcium.
- Vegan diet — no animal products. Requires B12 supplements (absolutely necessary), vitamin D supplements (recommended for all children in Denmark), DHA supplements from algae, and attention to iron, zinc, calcium, and iodine.
The Danish Health Authority recommends that parents who want a vegan diet for their children consult a doctor or certified nutritionist.
B12 — the critical nutrient
Vitamin B12 is found exclusively in animal products. Deficiency in children can cause irreversible neurological damage. Vegan children MUST ALWAYS have B12 supplements.
B12 is essential for:
- Myelination of the nervous system — the insulating layer around nerves
- Formation of red blood cells
- DNA synthesis and cell division
B12 deficiency in children develops slowly, as liver stores typically last 2-3 years. Symptoms — neurological disorders, anemia, delayed development — can be difficult to detect and are irreversible in severe cases. Research published in NCBI confirms the seriousness: vegan children without B12 supplements are at high risk.
B12 supplements for children: dosage depends on age — consult a doctor or pharmacist. Dairy products and eggs contain plenty of B12 for lacto-ovo-vegetarian children.
Nutrients requiring extra attention
Seven nutrients are especially vulnerable in vegetarian/vegan diets for children: B12, iron, zinc, omega-3 (DHA), vitamin D, calcium, and iodine. Plan the diet composition with this in mind.
Overview of critical nutrients in a plant-based diet:
B12 (vegan: supplement!)
- Eggs and dairy (vegetarian)
- Fortified plant milk
- Vegan: always supplement
Iron
- Lentils, beans, tofu
- Kale, sesame seeds
- Always + vitamin C
DHA omega-3
- Algae oil supplements
- Flaxseeds, chia seeds (ALA)
- Conversion low
Calcium and iodine
- Fortified plant milk
- Tofu, kale, almonds
- Iodine: iodized salt, seaweed
Zinc is an important immune regulator and growth factor. Vegetarian sources include legumes, nuts, and whole grain products — but zinc from plant sources is absorbed less well than from meat. Soaking beans and choosing fermented grain products (sourdough) increases absorption.
Good plant-based protein sources for children
Legumes + grains are the key to complete protein in a plant-based diet. Combine lentils with rice, beans with tortillas, hummus with whole grain bread — and vary.
The best plant-based protein sources for children:
- Lentils (red, green, black) — 9 g protein per 100 g cooked. Versatile flavor and texture.
- Edamame beans — 11 g protein per 100 g. Complete amino acid profile.
- Tofu (firm) — 8-15 g protein per 100 g. Absorbs flavor well in wok and soup.
- Tempeh — 19 g protein per 100 g. Fermented soy — better absorption than tofu.
- Oatmeal — 17 g protein per 100 g dry. Bonus: fiber and beta-glucan.
- Chickpeas — 9 g protein per 100 g cooked. Popular in hummus and stews.
- Eggs (lacto-ovo-vegetarian) — 13 g complete protein per 100 g. Ubiquitous and popular with children.
What does a vegetarian child eat during a day?
Variation and colors are key. A day with rich variety can easily cover all needs — and can be made fun and engaging for the child.
Example of a day with a lacto-ovo-vegetarian diet for a child aged 6-10:
- Breakfast: Oatmeal with chia seeds, berries, and a little honey + a glass of fortified plant milk
- Snack: Skyr with berries + 1 handful of walnuts
- Lunch: Rye bread with hummus, avocado, and hard-boiled egg + carrots
- Snack: Apple + a few almonds
- Dinner: Lentil dahl with rice, spinach, and tomato + a little grated cheese on top
Protein: about 45-55 g. Iron: about 10-13 mg. Calcium: about 700-800 mg. This covers the needs of most 6-10-year-olds on a vegetarian diet.
When are supplements necessary?
Vegan children: B12 always, vitamin D in winter always, DHA strongly recommended. Vegetarian children: vitamin D in the winter months. Check iron status with a blood test about every 2 years.
Specific recommendations:
- Vegan diet: B12 (always), Vitamin D (always in Denmark, Oct-Apr), DHA from algae (strongly recommended), iodine supplementation (discuss with doctor)
- Vegetarian diet: Vitamin D October-April (all children in Denmark), possibly iodine supplementation with low dairy intake
- All plant-based children: Blood test for iron status every 1-2 years
Find inspiration for colorful and nutritious vegetable dishes on our inspiration blog. Let the child help with cooking — peeling carrots, stirring the lentil pot, shaping falafel — with MINI Family’s kitchen set. Children who help with plant-based cooking eat plant-based food with pride.
A vegetarian diet for children is fully defensible — and can even be nutritionally advantageous with its high fiber and antioxidant profile. It just requires planning and knowledge about the nutrients that need special attention.
B12 for vegan children is non-negotiable. The rest — iron, calcium, omega-3, zinc — can be managed with a varied and conscious plant-based diet. If in doubt, a conversation with your general practitioner is always the right path.
Frequently Asked Questions
Is it healthy for children to eat vegetarian?
Yes — a well-planned lacto-ovo-vegetarian diet is fully nutritionally adequate for children of all ages. It is typically rich in fiber, antioxidants, and healthy fats. Attention to iron and omega-3 is required, and vitamin D supplementation is recommended during the winter months for all Danish children.
From what age can a child eat a vegan diet?
A vegan diet can theoretically be given from birth (via breast milk from a vegan mother with correct supplementation), but it requires very careful planning and regular medical follow-up. The Danish Health Authority recommends consulting a doctor before starting a vegan diet for infants and toddlers.
Do vegetarian children get enough protein?
Yes, with the right choices. Eggs, dairy products, legumes, tofu, and whole grains provide plenty of protein for vegetarian children. Vegetarian children in Denmark generally have no problem meeting their protein needs. Vary protein sources to ensure all essential amino acids.
What are the best vegan B12 supplements for children?
Look for methylcobalamin or cyanocobalamin-based supplements in age-appropriate dosages. Many multivitamin preparations for children contain B12 — check that the dose is sufficient. Ask the pharmacy for age-appropriate vegan B12 supplements. Supplementation is absolutely necessary — there are no plant sources with sufficient B12.
What does the Danish Health Authority say about a vegan diet for children?
The Danish Health Authority recommends that parents who want a vegan diet for their children consult a doctor or nutritionist, as the diet requires careful planning and appropriate supplementation. A vegan diet is not prohibited or discouraged but professional guidance is advised — especially for infants and toddlers.