Understanding Nutrition and Diet: What are different types of vegetarians?

October 28, 2025 •

5 min read

According to a 2019 Gallup poll, 5% of US adults identify as vegetarian, but this broad term encompasses a variety of dietary practices. Understanding what are different types of vegetarians is key to grasping the nuances of these plant-focused lifestyles, which can be adopted for reasons ranging from health and environmental concerns to ethics and religious beliefs.

Quick Summary

Vegetarian diets vary based on which animal-derived products are included, with types like lacto-ovo, lacto, ovo, and vegan defining the core categories. Other plant-centered patterns include pescatarian and flexitarian, which offer more flexibility by incorporating fish or occasional meat. Proper nutrition planning is essential for all types, with specific considerations for protein, vitamins, and minerals.

Key Points

Diverse Categories: The term 'vegetarian' includes various diets like lacto-ovo, lacto, ovo, and vegan, which differ based on their inclusion or exclusion of dairy and eggs.
Flexibility Spectrum: Diets like pescatarian and flexitarian are more flexible, allowing for fish or occasional meat, serving as potential transition paths to a more plant-based diet.
Nutrient Planning is Crucial: The more restrictive the diet, the more important it is to plan meals carefully to ensure adequate intake of essential nutrients like protein, iron, calcium, and Vitamin B12.
Supplementation for Vegans: Vegans must prioritize reliable sources of Vitamin B12, often relying on fortified foods or supplements, as it is primarily found in animal products.
Health Benefits: A well-planned vegetarian diet is associated with numerous health benefits, including a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
Gradual Transition: Moving to a vegetarian diet can be easier with a gradual approach, starting with a few meatless meals per week and experimenting with a variety of plant-based foods.
Focus on Whole Foods: Regardless of the specific type, a healthy vegetarian diet emphasizes whole, unprocessed plant foods over highly processed alternatives.

Exploring the Spectrum of Vegetarian Diets

Vegetarianism is a dietary practice that abstains from consuming meat, poultry, and fish. However, within this definition lies a diverse spectrum of eating patterns, each with its own set of rules and considerations. The specific type of vegetarianism a person follows often depends on their motivations, which can include ethical concerns for animal welfare, the pursuit of health benefits, environmental sustainability, or religious reasons. These different approaches highlight that there is no single "vegetarian" diet but rather a range of plant-centered lifestyles.

The Primary Categories of Vegetarianism

The most commonly recognized vegetarian diets are defined by their stance on eggs and dairy products.

Lacto-Ovo-Vegetarian

This is arguably the most common and traditional form of vegetarianism in the Western world. Lacto-ovo-vegetarians consume eggs and dairy products but exclude all meat, fish, and poultry. The term is derived from the Latin words lacto (milk) and ovo (egg).

Foods Included: Fruits, vegetables, grains, legumes, nuts, seeds, dairy products (milk, cheese, yogurt), and eggs.
Foods Excluded: Meat, fish, and poultry.
Nutritional Considerations: This diet is generally well-balanced and can provide all necessary nutrients, including protein, calcium, and B12, which are often found in dairy and eggs.

Lacto-Vegetarian

Lacto-vegetarians avoid all meat, fish, and eggs, but they do consume dairy products. This dietary pattern is particularly common in India, where eggs are sometimes considered a non-vegetarian product.

Foods Included: Plant-based foods and dairy products.
Foods Excluded: Meat, fish, and eggs.
Nutritional Considerations: Lacto-vegetarians must ensure they have sufficient intake of iron and B12, often relying on fortified foods or supplements, as they do not consume eggs.

Ovo-Vegetarian

This diet excludes all animal flesh and dairy but permits the consumption of eggs. This can be a practical option for individuals who are lactose intolerant or choose to avoid dairy for other reasons.

Foods Included: Plant-based foods and eggs.
Foods Excluded: Meat, fish, and dairy.
Nutritional Considerations: Individuals following this diet need to pay close attention to their calcium intake, as they forgo dairy products, which are a major source.

More Specialized Plant-Based Diets

Beyond the primary types, other plant-focused diets exist, each with a unique set of parameters.

Vegan

Veganism is the strictest form of vegetarianism, excluding all animal products and by-products. This includes meat, fish, poultry, eggs, dairy, and often honey, and gelatin. Many vegans also extend this principle beyond their diet to other areas of their life, such as not using leather or wool.

Foods Included: Only plant-based foods.
Foods Excluded: All animal products, including meat, fish, eggs, dairy, and honey.
Nutritional Considerations: Careful planning is essential to ensure adequate intake of nutrients like vitamin B12, iron, zinc, calcium, and omega-3 fatty acids, which are typically found in animal products. Fortified foods and supplements are often necessary.

Pescatarian

A pescatarian diet is centered on plants and fish or seafood, but it excludes all other types of meat and poultry. This can be a good intermediate step for those transitioning to a more plant-based diet.

Foods Included: Fish, shellfish, plant-based foods, and often eggs and dairy.
Foods Excluded: Meat and poultry.
Nutritional Considerations: Fish provides a reliable source of protein, vitamin B12, and omega-3 fatty acids. Concerns include mercury levels in some fish, making sustainable choices important.

Flexitarian (or Semi-Vegetarian)

A flexitarian diet is mostly plant-based but includes meat, poultry, and fish occasionally or in smaller portions. This approach is defined by flexibility rather than strict rules, making it an accessible option for those wanting to reduce their meat consumption.

Foods Included: Mostly plant-based foods, with occasional, small amounts of meat, fish, or poultry.
Foods Excluded: None, but animal products are limited.
Nutritional Considerations: This diet is less restrictive and offers an easier pathway to ensuring a balanced nutrient intake.

Comparison of Vegetarian Diet Types


Diet Type	Meat	Poultry	Fish/Seafood	Eggs	Dairy	Honey
Vegan	Excludes	Excludes	Excludes	Excludes	Excludes	Excludes
Lacto-Ovo-Vegetarian	Excludes	Excludes	Excludes	Includes	Includes	Includes
Lacto-Vegetarian	Excludes	Excludes	Excludes	Excludes	Includes	Includes
Ovo-Vegetarian	Excludes	Excludes	Excludes	Includes	Excludes	Includes
Pescatarian	Excludes	Excludes	Includes	Optional	Optional	Optional
Flexitarian	Limited	Limited	Limited	Includes	Includes	Includes

Key Nutritional Considerations for Different Diets

Switching to a vegetarian or plant-based diet can offer numerous health benefits, such as a lower risk of heart disease, type 2 diabetes, and certain cancers. However, the more restrictive the diet, the more attention is required to ensure no nutritional gaps occur.

Protein: While a common concern, protein deficiency is rare in well-planned vegetarian diets. Sources include legumes, soy products (tofu, tempeh), nuts, and seeds. Lacto-ovo vegetarians also benefit from dairy and eggs.
Vitamin B12: Primarily found in animal products, B12 is a significant concern for vegans. Lacto-ovo and lacto-vegetarians obtain it from dairy and eggs, but vegans must rely on fortified foods or supplements.
Iron: Plant-based (non-heme) iron is not absorbed as efficiently as iron from meat. Vegetarians should consume iron-rich plant foods like lentils, beans, and leafy greens alongside vitamin C sources (peppers, citrus fruits) to enhance absorption.
Calcium and Vitamin D: While found in dairy, vegans and ovo-vegetarians can get calcium from fortified plant milks and certain leafy greens like kale. Vitamin D, obtained primarily from sunlight, is also added to fortified foods.
Omega-3 Fatty Acids: EPA and DHA, crucial for heart and brain health, are abundant in fatty fish. Plant-based sources include flaxseeds, chia seeds, and walnuts, though they contain ALA, which the body converts less efficiently.

How to Transition to a Vegetarian Lifestyle

For those considering a shift, a gradual approach can be highly effective. Start with small, manageable steps rather than an immediate overhaul of your diet. You could begin with a "Meatless Monday" and gradually increase the number of plant-based meals you eat per week.

Steps for a Smooth Transition:

Start with what you know: Many existing recipes can be easily adapted by substituting meat with plant-based alternatives like lentils or tofu.
Focus on variety: Experiment with new cuisines and recipes to keep meals exciting and ensure you are getting a wide range of nutrients.
Learn about substitutes: Get familiar with plant-based protein sources, alternative milks, and other products that can replace animal ingredients.
Seek expert advice: If you are transitioning to a more restrictive diet like veganism, consider consulting a registered dietitian to ensure your nutritional needs are met.
Be prepared for events: When dining out or attending social gatherings, a little research beforehand can help you find suitable options and avoid feeling restricted.

Conclusion

Understanding what are different types of vegetarians reveals a rich tapestry of dietary choices motivated by personal health, ethics, and environmental consciousness. From the traditional lacto-ovo approach to the more restrictive vegan diet and flexible flexitarianism, each path requires thoughtful planning to ensure a well-balanced and nutritious intake. By focusing on whole, plant-based foods and addressing potential nutrient gaps, individuals can adopt a vegetarian lifestyle that is both sustainable and beneficial for their health. For more detailed information on planning a healthy vegetarian diet, the Mayo Clinic offers excellent resources on getting the best nutrition.

Frequently Asked Questions

The most common type of vegetarian, especially in Western countries, is the lacto-ovo-vegetarian, who consumes dairy products and eggs but avoids all meat, poultry, and fish.

A vegan diet is a stricter form of vegetarianism. While vegetarians avoid meat, poultry, and fish, vegans also exclude all other animal products and by-products, including dairy, eggs, and honey.

No, pescatarians are not technically considered vegetarians because their diet includes fish and seafood. True vegetarianism excludes all animal flesh.

Yes, a well-planned vegetarian diet can provide all the necessary nutrients. However, more restrictive diets like veganism require careful planning and often rely on fortified foods or supplements for nutrients like Vitamin B12.

People choose a vegetarian diet for various reasons, including ethical beliefs regarding animal welfare, health benefits, environmental concerns, and cultural or religious factors.

A flexitarian diet is a flexible, plant-focused eating style where individuals primarily eat vegetarian foods but occasionally consume meat and other animal products in moderation.

To ensure adequate iron intake, vegetarians should consume iron-rich plant foods like lentils, beans, and fortified cereals alongside sources of Vitamin C, which helps improve iron absorption.

Yes, a vegetarian or vegan diet can be safely followed during pregnancy, but it requires careful planning to ensure sufficient intake of essential nutrients like iron, B12, and calcium. Consulting a healthcare professional is advisable.