What do you call a person who eats eggs but no meat? Understanding the Ovo-Vegetarian Diet

October 3, 2025 •

4 min read

According to a 2021 systematic review, plant-based diets can significantly reduce the risk of all-cause and coronary heart disease mortality. This makes the question 'what do you call a person who eats eggs but no meat?' relevant for those exploring vegetarian options, as this eating pattern is a distinct and often nutrient-rich choice known as ovo-vegetarianism.

Quick Summary

An ovo-vegetarian diet includes eggs and plant-based foods while excluding meat, fish, and dairy. This eating pattern is chosen for various health, ethical, and environmental reasons. A well-planned ovo-vegetarian diet provides high-quality protein and essential nutrients, but requires attention to sources of calcium, vitamin B12, and other key vitamins and minerals.

Key Points

Definition: An ovo-vegetarian is a person who eats eggs and plant-based foods but no meat, poultry, seafood, or dairy.
Nutrient-Dense Eggs: Eggs provide high-quality protein, essential amino acids, vitamin D, vitamin B12, and antioxidants, supplementing the nutrients from plant foods.
Filling and Satisfying: The protein in eggs increases satiety, which can assist with weight management by reducing overall calorie intake.
Potential Deficiencies: A well-planned diet is necessary to prevent potential deficiencies in calcium, iron, and omega-3s, which are commonly found in dairy and meat.
Ethical and Health Motivation: People choose this diet for ethical reasons related to animal welfare, for health benefits, or because of dairy intolerance.
Meal Planning is Key: Combining a variety of legumes, whole grains, nuts, and seeds with eggs ensures a comprehensive and balanced nutrient intake.
Alternative Protein Sources: Plant-based options like tofu, tempeh, beans, and lentils are critical for ensuring sufficient protein intake on a dairy-free basis.

What is an Ovo-Vegetarian?

An ovo-vegetarian is an individual who follows a vegetarian diet that includes eggs but excludes meat, poultry, seafood, and dairy products. The prefix 'ovo' is derived from the Latin word for egg, making the terminology straightforward. This diet distinguishes itself from other vegetarian subtypes, such as lacto-vegetarians (who consume dairy but not eggs) and lacto-ovo-vegetarians (who eat both), as well as vegans (who avoid all animal products). In some cultures, particularly in India, this diet is colloquially known as an 'eggetarian'.

People adopt an ovo-vegetarian diet for various reasons. Some do so for ethical concerns regarding the dairy industry, while others have a lactose intolerance that makes dairy consumption difficult. Health benefits, including the potential for weight management and improved heart health, are also common motivations. For those who want to transition to a more plant-based diet without giving up a key source of high-quality protein and nutrients, ovo-vegetarianism offers a compelling middle ground.

The Nutritional Benefits of an Ovo-Vegetarian Diet

Including eggs in an otherwise plant-based diet provides several significant nutritional advantages. Eggs are often called "nature's superfood" due to their nutrient density, packing numerous vitamins, minerals, and high-quality protein into a low-calorie package.

Protein and Essential Nutrients

Eggs are a complete protein source, meaning they contain all nine essential amino acids that the human body cannot produce on its own. This is particularly beneficial for vegetarians, who may have lower overall protein intake than omnivores. This high-quality protein is vital for muscle repair, tissue growth, and overall bodily function. The egg white is an excellent source of pure protein, while the yolk provides healthy fats, vitamins, and minerals.

Vitamins and Minerals

Eggs are one of the few natural food sources of vitamin D, a crucial nutrient for bone health and immune function that is often lacking in vegetarian diets. The yolk is also rich in vitamin B12, a vitamin found almost exclusively in animal products, which helps prevent anemia and neurological problems. Additionally, eggs are a good source of:

Selenium, an important antioxidant.
Choline, which supports brain health and cell function.
Vitamin A, essential for vision and immune support.

Omega-3 Fatty Acids

While fish is a primary source of omega-3s, specifically DHA and EPA, ovo-vegetarians can obtain these essential fats from omega-3-enriched eggs. Omega-3s are crucial for brain function, eye health, and reducing inflammation. For those who don't eat fish, fortified eggs offer a simple and effective way to boost intake.

Potential Nutritional Challenges and How to Address Them

While the ovo-vegetarian diet is a healthy choice, careful planning is necessary to avoid potential nutrient deficiencies. The exclusion of dairy and meat means paying attention to sources of certain minerals and vitamins.

Calcium and Iron

Without dairy, ovo-vegetarians must rely on plant-based and fortified foods for calcium, which is essential for bone health. Plant-based iron (non-heme iron) is also less easily absorbed than the heme iron found in meat, requiring a focus on pairing iron-rich foods with vitamin-C-rich foods to maximize absorption.

Vitamin B12

Though eggs contain vitamin B12, ovo-vegetarians may still need to monitor their levels, especially if egg consumption is not consistent. Fortified foods and supplements may be necessary to ensure adequate intake and prevent deficiency symptoms.

Strategies for a Balanced Diet

For calcium: Include sources like fortified plant-based milks, tofu, dark leafy greens (kale, bok choy), and white beans.
For iron: Pair legumes, lentils, pumpkin seeds, and fortified cereals with foods like bell peppers, oranges, or strawberries.
For omega-3s: In addition to fortified eggs, incorporate walnuts, chia seeds, flax seeds, and hemp hearts into your diet.
For protein: Use eggs, beans, lentils, nuts, and seeds to ensure your intake is sufficient.

Ovo-Vegetarian vs. Other Vegetarian Diets


Dietary Pattern	Meat/Poultry	Eggs	Dairy	Fish/Seafood	Key Considerations
Ovo-Vegetarian	No	Yes	No	No	Must plan for calcium, iron, and B12.
Lacto-Vegetarian	No	No	Yes	No	Relies on dairy for protein, calcium, and B12.
Lacto-Ovo-Vegetarian	No	Yes	Yes	No	Most flexible, lower risk of nutrient deficiencies.
Vegan	No	No	No	No	Excludes all animal products, requires careful supplementation.

A Sample Day of Eating for Ovo-Vegetarians

Breakfast: Scrambled eggs with spinach and bell peppers, served with whole-grain toast and a glass of fortified almond milk.
Lunch: A large salad with mixed greens, chickpeas, hard-boiled egg slices, avocado, and a vinaigrette dressing.
Dinner: A hearty lentil and vegetable curry with brown rice.
Snacks: A handful of walnuts and pumpkin seeds, or an apple with peanut butter.

Conclusion: Making Informed Choices

An ovo-vegetarian diet is a sustainable and healthy eating pattern that offers a wealth of nutritional benefits, especially from the inclusion of eggs as a high-quality protein and nutrient source. By focusing on a diverse range of plant-based foods alongside eggs, it is possible to maintain a balanced diet and avoid potential nutrient deficiencies. As with any dietary shift, proper planning is essential. For further guidance, consulting a registered dietitian or nutritionist can help ensure all individual nutritional needs are met. You can find more information about making healthy dietary choices from authoritative sources, such as the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Yes, a well-planned ovo-vegetarian diet can be very healthy. It typically includes nutrient-dense plant foods and eggs, providing high-quality protein, vitamins, and minerals. However, followers need to be mindful of getting enough calcium, iron, and other nutrients not present in eggs.

Ovo-vegetarians get protein from eggs, as well as a variety of plant-based sources. These include legumes, beans, lentils, nuts, seeds, and soy products like tofu and tempeh. Eggs are a complete protein, containing all essential amino acids.

Calcium can be obtained from many plant-based and fortified foods. Good sources include fortified plant-based milks, tofu, dark leafy greens like kale and bok choy, white beans, and fortified cereals.

The term 'eggetarian' is commonly used in India to describe someone who eats eggs but not meat, which is the same dietary pattern as an ovo-vegetarian. There is no fundamental difference in the types of food consumed.

To improve iron absorption from plant sources, ovo-vegetarians should pair iron-rich foods with vitamin C-rich foods. Sources of iron include lentils, beans, fortified grains, and leafy greens. Combining them with bell peppers, oranges, or tomatoes helps increase the body's ability to absorb the non-heme iron.

It is not always necessary, but supplements may be recommended for certain nutrients. While eggs provide vitamin B12, a well-planned diet is crucial. However, some healthcare professionals might advise supplements for vitamin B12, calcium, or omega-3 fatty acids, especially for at-risk groups.

Yes, the ovo-vegetarian diet can support weight management. Eggs are a low-calorie, high-protein food that increases feelings of fullness and satisfaction, helping to reduce overall calorie consumption. A plant-focused diet is also naturally high in fiber and low in saturated fats.