Nutrition Diet: What are the three types of vegetarians?

October 7, 2025 •

4 min read

According to a 2020 Gallup poll, vegetarians make up about 5% of the US population, a number that continues to grow. This rising trend underscores the importance of understanding dietary nuances, especially when clarifying the core distinctions behind the question: What are the three types of vegetarians?

Quick Summary

Vegetarianism is not a single diet, but a spectrum defined by what animal products are included. The three primary types—lacto-ovo, lacto, and ovo—differ based on their inclusion of eggs and dairy.

Key Points

Lacto-Ovo: The most common type of vegetarianism, allowing both dairy and eggs in addition to plant foods.
Lacto: Excludes meat, poultry, fish, and eggs, but includes dairy products.
Ovo: Excludes all animal products except for eggs, providing a good source of protein and B12.
Nutrient Planning: Careful planning is essential to ensure adequate intake of key nutrients like Vitamin B12, iron, and calcium, which may require fortified foods or supplements.
Gradual Transition: To ease into a vegetarian diet, it is often recommended to slowly reduce meat consumption over time while adding more plant-based foods.

Understanding the Vegetarian Spectrum

Contrary to popular belief, not all vegetarians follow the same eating patterns. The term 'vegetarian' is a broad umbrella covering several dietary approaches. The core distinction revolves around which animal-derived products, if any, are included alongside plant-based foods. The three most commonly recognized types of vegetarians are lacto-ovo, lacto, and ovo. Each type adheres to a different set of dietary rules, impacting the nutrients they consume and the foods they must replace to maintain a balanced diet. Understanding these differences is crucial for anyone considering a shift towards a plant-based diet, ensuring a smooth transition that prioritizes health and nutritional adequacy.

The Three Core Types of Vegetarian Diets

Lacto-Ovo Vegetarian

The most common form of vegetarianism in the United States, Canada, and Western Europe is the lacto-ovo vegetarian diet. A person following this diet excludes meat, poultry, and fish, but includes dairy products (lacto) and eggs (ovo). This dietary pattern often includes a wide variety of foods, making it easier to meet nutritional needs compared to stricter vegetarian or vegan diets. Lacto-ovo vegetarians can enjoy a diverse range of foods, such as:

Fruits and vegetables
Grains, legumes, and nuts
Dairy products like milk, cheese, and yogurt
Eggs
Foods made with dairy and eggs, such as some breads and baked goods

Lacto-Vegetarian

A lacto-vegetarian diet includes dairy products but excludes eggs, as well as meat, poultry, and fish. This approach is often adopted for health, ethical, or religious reasons. While abstaining from eggs, individuals can still benefit from the protein, calcium, and vitamin D found in dairy products. This diet requires careful planning to ensure adequate intake of nutrients typically found in eggs, such as protein and vitamin B12. Foods included in a lacto-vegetarian diet are:

Plant-based foods (fruits, vegetables, grains, legumes)
Dairy products (milk, yogurt, cheese)
Honey and other bee products

Ovo-Vegetarian

Conversely, an ovo-vegetarian includes eggs but excludes dairy products, in addition to meat, poultry, and fish. This diet is less common than lacto-ovo vegetarianism but is chosen by those with dairy intolerances or specific ethical or health preferences. Eggs provide a rich source of protein and vitamin B12, compensating for the lack of these nutrients from dairy or meat. An ovo-vegetarian's diet includes:

Fruits, vegetables, grains, legumes, nuts, and seeds
Eggs and egg-containing products
Honey

Nutritional Considerations for a Vegetarian Diet

Regardless of the specific type of vegetarianism, planning a balanced diet is essential to prevent nutritional deficiencies. While plant-based diets offer a wide array of vitamins, minerals, and fiber, certain nutrients found in meat or dairy may require special attention.

Protein: A varied plant-based diet can provide sufficient protein. Sources include legumes (beans, lentils), tofu, tempeh, nuts, seeds, and whole grains. Eggs and dairy also contribute significant protein for lacto-ovo and lacto-vegetarians.
Iron: The iron in plant foods (non-heme iron) is less bioavailable than iron from meat. Vegetarians should consume iron-rich plant foods like spinach, lentils, and fortified cereals, and pair them with vitamin C sources (e.g., citrus fruits, bell peppers) to boost absorption.
Calcium: For lacto-vegetarians and lacto-ovo vegetarians, dairy products are a key source of calcium. Ovo-vegetarians and vegans need to focus on fortified plant-based milks, tofu, and dark leafy greens like kale and broccoli for their calcium intake.
Vitamin B12: This vitamin is not naturally present in plants and is primarily found in animal products. Lacto-ovo vegetarians can get B12 from eggs and dairy. However, lacto and ovo-vegetarians, especially those excluding eggs and dairy respectively, may need to rely on fortified foods (cereals, nutritional yeast) or supplements.
Omega-3 Fatty Acids: While plant sources like walnuts and flaxseed contain alpha-linolenic acid (ALA), the conversion to EPA and DHA is inefficient. Vegetarians should consider sources like algae oil supplements for optimal omega-3 intake.

Comparison of Vegetarian Diet Types


Feature	Lacto-Ovo Vegetarian	Lacto-Vegetarian	Ovo-Vegetarian
Meat/Fish/Poultry	Excludes	Excludes	Excludes
Dairy Products	Includes	Includes	Excludes
Eggs	Includes	Excludes	Includes
Typical B12 Source	Dairy & Eggs	Dairy & Fortified Foods	Eggs & Fortified Foods
Commonality	Most common	Less common	Least common

Conclusion

Deciding to become a vegetarian is a personal choice, and understanding the different types is the first step toward a well-planned, healthy diet. The key takeaway is that a vegetarian diet, regardless of the type, can be nutritionally complete and offer numerous health benefits when managed correctly. For example, studies show that well-planned vegetarian diets are associated with a lower risk of heart disease and certain cancers. However, this requires careful attention to nutrient intake and, for some, the use of fortified foods or supplements to address potential deficiencies, particularly concerning Vitamin B12 and Omega-3s. Anyone considering a significant dietary change should consult a healthcare provider or a registered dietitian to create a plan that fits their specific nutritional needs. Read more about vegetarian diets on the Mayo Clinic website.

Frequently Asked Questions

The main difference lies in which animal products are consumed. A lacto-ovo vegetarian eats dairy and eggs, a lacto-vegetarian eats dairy but not eggs, and an ovo-vegetarian eats eggs but not dairy.

While a well-planned vegetarian diet can be nutritionally adequate, some nutrients like Vitamin B12, Vitamin D, and Omega-3 fatty acids can be harder to obtain from plant-based sources. Many vegetarians may benefit from supplements, especially for B12.

No, a vegan is a type of vegetarian, but stricter. A vegan diet excludes all animal products and byproducts, including meat, poultry, fish, dairy, and eggs. The three types of vegetarians discussed here include either dairy, eggs, or both.

Vegetarians can get enough protein by consuming a variety of plant-based sources like beans, lentils, nuts, seeds, tofu, and tempeh. For lacto-ovo vegetarians, eggs and dairy also provide protein.

Common concerns include getting enough Vitamin B12, iron, calcium, and Omega-3 fatty acids. A varied diet, fortified foods, and potentially supplements can help address these.

Yes, a properly planned vegetarian diet can be healthy for people at all stages of life, including children, pregnant women, and the elderly, provided it is nutritionally adequate.

Many people find it easier to transition gradually. You can start by having one or two meatless meals a week and slowly increasing the frequency, rather than making a sudden, drastic change.