Nutrition Diet: What foods are vegetarian allowed to eat?

October 7, 2025 •

4 min read

According to a 2019 Gallup poll, approximately 5% of US adults identify as vegetarian, highlighting a growing interest in plant-based eating. Understanding what foods are vegetarian allowed to eat is crucial for ensuring a balanced intake of nutrients while reaping the health benefits of a meat-free diet. This article will explore the different types of vegetarian diets and the wide variety of nutrient-rich foods they can include.

Quick Summary

A vegetarian diet, which excludes meat, poultry, and fish, encompasses a wide variety of plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds. The specific foods allowed depend on the type of vegetarianism, such as lacto-ovo or vegan, which may or may not include dairy and eggs. Proper meal planning is essential to ensure adequate intake of nutrients like protein, iron, calcium, and vitamin B12.

Key Points

Diverse Diet: Vegetarians can eat a wide variety of foods including fruits, vegetables, whole grains, legumes, nuts, and seeds.
Types of Vegetarians: Allowed foods vary based on the type of diet, such as lacto-ovo, lacto, ovo, or vegan, which determines the inclusion of eggs and dairy.
Complete Proteins: Combine different plant protein sources, like grains and legumes, to ensure all essential amino acids are consumed.
Nutrient Awareness: Pay close attention to intake of essential nutrients like iron, calcium, and especially vitamin B12, particularly for vegans.
Enhance Absorption: Increase iron absorption by pairing iron-rich foods with those high in vitamin C.
Smart Planning: A well-planned vegetarian diet, focusing on whole and fortified foods, can be healthy and nutritionally adequate for all life stages.

Understanding the different types of vegetarian diets

Vegetarianism is not a single dietary pattern but a spectrum of eating habits defined by what animal products, if any, are included. The types range from the most restrictive, vegan, to more flexible, like flexitarian. Each has a distinct set of permitted foods:

Lacto-ovo-vegetarian: The most common type, this diet excludes meat, poultry, and fish but includes dairy products and eggs.
Lacto-vegetarian: This version excludes meat, poultry, fish, and eggs but still permits dairy products like milk, cheese, and yogurt.
Ovo-vegetarian: An ovo-vegetarian diet excludes all animal products except eggs.
Vegan: This is the most restrictive form, eliminating all animal products, including meat, poultry, fish, eggs, dairy, and often honey.
Pescatarian and Flexitarian: These are partial vegetarian diets. Pescatarians include fish and seafood but avoid meat and poultry, while flexitarians primarily eat plant-based foods but occasionally consume meat, fish, or poultry.

A diverse pantry of vegetarian foods

Regardless of the specific type, a healthy vegetarian diet is rich in plant-based whole foods. Building meals around a variety of these food groups is key to getting a full range of nutrients.

Fruits and vegetables

Fruits and vegetables are the foundation of any balanced diet, providing essential vitamins, minerals, and fiber.

Leafy Greens: Spinach, kale, collard greens, and broccoli are rich in iron and calcium.
Root Vegetables: Potatoes and sweet potatoes offer energy and iron.
Colorful Produce: Berries, citrus fruits, and bell peppers are excellent sources of vitamin C, which enhances non-heme iron absorption.

Grains

Whole grains provide complex carbohydrates for energy and are an important source of fiber and certain minerals.

Quinoa: A complete protein, quinoa is unique among grains for providing all nine essential amino acids.
Brown Rice and Oats: Staple grains that form the base of many meals.
Fortified Cereals and Breads: Many breakfast cereals and breads are fortified with iron and B vitamins, including B12.

Legumes

Legumes are nutritional powerhouses, offering high amounts of protein, fiber, and iron.

Lentils and Beans: Red lentils, chickpeas, black beans, and kidney beans can be used in soups, stews, curries, and salads.
Soy Products: Tofu, tempeh, and edamame are versatile, protein-rich foods derived from soybeans. Tofu made with calcium sulfate is also a great calcium source.

Nuts and seeds

Nuts and seeds provide healthy fats, protein, and minerals.

Almonds and Cashews: Provide protein and magnesium.
Chia and Flaxseeds: Excellent sources of omega-3 fatty acids, which are important for heart and brain health.

Ensuring adequate nutrient intake

While a vegetarian diet can be perfectly healthy, it requires attention to ensure certain key nutrients, typically more abundant in meat, are not missed.

Protein: Combine different plant proteins, such as legumes with grains, throughout the day to ensure you get all essential amino acids. Tofu, tempeh, lentils, and nuts are fantastic sources.
Iron: The non-heme iron in plants is less easily absorbed than heme iron from meat. Pairing iron-rich plant foods (like spinach and lentils) with vitamin C-rich foods (like bell peppers and oranges) boosts absorption.
Calcium: Dairy is a primary source for lacto-vegetarians. For vegans, good sources include fortified plant milks, tofu set with calcium, leafy greens, and almonds.
Vitamin B12: Naturally found almost exclusively in animal products, this is a critical concern for vegans. It can be obtained from fortified cereals, fortified plant milks, nutritional yeast, or through supplements.

Comparison of vegetarian and non-vegetarian protein sources


Feature	Vegetarian Protein Sources	Non-Vegetarian Protein Sources
Completeness	Most are 'incomplete' (lack one or more essential amino acids); need to be varied. Soy, quinoa, and seitan are 'complete'.	Most are 'complete,' providing all essential amino acids.
Fiber Content	High. Rich in dietary fiber, beneficial for digestion and gut health.	Contains no dietary fiber.
Saturated Fat	Generally lower in saturated fat.	Often higher in saturated fat.
Health Benefits	Associated with lower risk of heart disease, type 2 diabetes, and certain cancers.	Can provide health benefits, but high consumption of red/processed meat is linked to increased disease risk.

Tips for successful vegetarian meal planning

Creating a balanced vegetarian meal plan is simpler than it may seem. Here are some actionable tips:

Plan ahead: Weekly meal planning ensures you have a variety of plant-based foods available and helps avoid relying on processed alternatives.
Fill your plate with diversity: Aim for a colorful plate with a mix of fruits, vegetables, whole grains, and protein sources at each meal.
Choose whole foods: Prioritize whole, unprocessed foods over highly processed vegetarian products, which can be high in sodium and unhealthy additives.
Embrace legumes: Incorporate a variety of beans, lentils, and chickpeas into your meals. They are inexpensive, versatile, and nutrient-dense.
Use fortified foods: If you're vegan, regularly include fortified cereals and plant milks to cover nutrients like B12 and calcium.
Consider supplements: Consult a healthcare provider or dietitian to determine if supplements are necessary, especially for B12 and omega-3s.

Conclusion

For those wondering what foods are vegetarian allowed to eat, the answer is a vast and varied world of plant-based nutrition, supplemented by dairy and eggs for some. A well-planned vegetarian diet can provide all necessary nutrients while offering significant health benefits, from improved heart health to weight management. By focusing on whole foods like fruits, vegetables, legumes, and nuts, and paying attention to key nutrients like protein, iron, and B12, vegetarians can enjoy a fulfilling and healthy diet. With a little planning and awareness, a vegetarian lifestyle can be both nutritious and delicious. For more authoritative resources on healthy eating, visit Nutrition.gov.

Frequently Asked Questions

A vegan diet is the most restrictive form of vegetarianism and excludes all animal products, including meat, poultry, fish, eggs, dairy, and honey. A vegetarian diet generally excludes meat, poultry, and fish but may include some animal by-products like dairy (lacto-vegetarian), eggs (ovo-vegetarian), or both (lacto-ovo-vegetarian).

Vegetarians can get plenty of protein from plant-based sources like lentils, beans, nuts, seeds, quinoa, and soy products such as tofu, tempeh, and edamame. Combining different plant proteins throughout the day can ensure a complete amino acid profile.

Vitamin B12 is found almost exclusively in animal products. For this reason, vegans must obtain it from fortified foods like cereals, fortified plant milks, and nutritional yeast, or take a supplement. Lacto-ovo-vegetarians can get B12 from eggs and dairy.

Good sources of calcium for vegetarians include dairy products, leafy green vegetables (like kale and broccoli), fortified plant milks and orange juice, and tofu prepared with calcium sulfate. Nuts, seeds, and dried fruits also provide some calcium.

To increase the absorption of non-heme iron from plant foods, consume them with foods rich in vitamin C. Examples include eating spinach with a citrus dressing or adding bell peppers to a lentil curry.

A well-planned vegetarian diet is associated with numerous health benefits, including a lower risk of heart disease, type 2 diabetes, and certain cancers. However, a poorly planned vegetarian diet or a poorly planned non-vegetarian diet can both be unhealthy. It comes down to prioritizing whole foods and balancing nutrient intake.

Omega-3s can be found in vegetarian sources like flaxseeds, chia seeds, walnuts, and soy products. These plant-based omega-3s are primarily ALA. For direct sources of EPA and DHA, vegans may consider algae-based supplements, as they are mostly found in fish.