What kind of vegetarian doesn't eat eggs? Understanding the lacto-vegetarian diet

November 10, 2025 •

2 min read

While many people consider vegetarians to be those who simply avoid meat, poultry, and fish, a 2024 study in Nutrients shows there are several distinct variations. So, what kind of vegetarian doesn't eat eggs? The answer is a lacto-vegetarian, who consumes dairy products while excluding eggs and all forms of animal flesh. This dietary pattern is a well-established and nutritionally sound choice for many people worldwide.

Quick Summary

The lacto-vegetarian diet excludes meat, fish, and eggs but includes dairy products. Popular for ethical, health, and environmental reasons, this plant-forward diet is rich in fruits, vegetables, grains, and legumes. Careful planning is needed to ensure adequate intake of certain nutrients like B12 and iron.

Key Points

Lacto-Vegetarian: This is the type of vegetarian that does not eat eggs but consumes dairy products like milk and cheese.
Excludes All Animal Flesh and Eggs: The lacto-vegetarian diet strictly excludes meat, poultry, fish, and eggs, focusing on plant-based foods and dairy.
Differs from Ovo-Vegetarian: An ovo-vegetarian consumes eggs but no dairy, while a lacto-ovo-vegetarian includes both eggs and dairy.
Rich in Plant-Based Foods: A lacto-vegetarian diet is centered around a variety of nutrient-rich plant foods like fruits, vegetables, grains, legumes, and nuts.
Dairy is Key for Nutrients: Dairy products provide high-quality protein, calcium, and vitamin B12, which are important considerations in an egg-free diet.
Health Benefits: This diet is associated with improved heart health, better blood sugar control, and weight management.
Consider Supplements: Depending on your specific dietary choices, a supplement for vitamin B12 and other nutrients like iron may be necessary.

What is a Lacto-Vegetarian Diet?

A lacto-vegetarian diet is a type of vegetarianism that excludes meat, poultry, fish, and eggs, but includes dairy products. The term "lacto" signifies the inclusion of milk and other dairy. This dietary pattern is composed of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, in addition to dairy items like milk, cheese, and yogurt. People may choose this diet for various reasons, including religious beliefs, ethical concerns, and health considerations.

Comparing Lacto-Vegetarian, Ovo-Vegetarian, and Vegan Diets

To understand the nuances, it helps to compare the different types of vegetarianism based on their food exclusions. For a detailed comparison, consult the information available on {Link: Plantiful Palate https://www.plantifulpalate.com/post/lacto-vegetarian-exploring-the-diet-and-delightful-choices}.

Nutritional Benefits of a Lacto-Vegetarian Diet

A well-planned lacto-vegetarian diet can offer several health benefits. Such diets are typically high in fiber, vitamins, and minerals from plant sources, while dairy provides protein, calcium, and vitamin B12.

Improved Heart Health: Associated with lower cholesterol and blood pressure.
Better Blood Sugar Control: High fiber content can improve blood sugar and reduce type 2 diabetes risk.
Weight Management: Often lower in calories and fat, promoting fullness and aiding weight loss.
Reduced Cancer Risk: Some studies suggest a lower risk of certain cancers.

Key Nutrients and How to Get Them

Ensuring adequate intake of certain nutrients is important. Here are some key nutrients and sources:

Protein: Dairy is a complete protein source. Plant-based options include legumes, nuts, seeds, tofu, and tempeh.
Iron: Enhance absorption of plant-based iron (non-heme) by pairing with vitamin C. Good sources include lentils, dark leafy greens, and fortified cereals.
Vitamin B12: Found in dairy and fortified foods like cereals and plant-based milks. Supplements may be necessary.
Calcium: Dairy is a main source. Other options include fortified plant-based milks and leafy greens.
Omega-3 Fatty Acids: Sources include walnuts, flaxseed oil, and chia seeds.

Tips for Starting a Lacto-Vegetarian Diet

Transitioning to a lacto-vegetarian diet can be eased with these tips. Consider increasing plant-based meals gradually, exploring new recipes, and focusing on a variety of whole foods. Checking labels for hidden animal products is also important.

Conclusion

The lacto-vegetarian diet is a type of vegetarianism that excludes eggs while including dairy products. This plant-based approach, supplemented with dairy, offers a balanced and nutritious way of eating. By being aware of dietary inclusions and exclusions and planning carefully for nutrient intake, individuals can maintain a healthy lacto-vegetarian lifestyle. Consulting a healthcare professional or registered dietitian is recommended when making significant dietary changes. For more information on balancing a plant-based diet, visit the British Dietetic Association's guidance on {Link: British Dietetic Association https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html}.

Frequently Asked Questions

No, a vegetarian who does not eat eggs is not necessarily vegan. A lacto-vegetarian, for example, avoids eggs but consumes dairy products like milk, cheese, and yogurt. Vegans, on the other hand, avoid all animal-derived products, including dairy.

A lacto-vegetarian includes dairy products but avoids eggs, while an ovo-vegetarian includes eggs but avoids all dairy products.

Yes, lacto-vegetarians can get plenty of protein. Dairy products are an excellent source of complete protein. Plant-based sources like legumes (lentils, beans), nuts, seeds, and soy products such as tofu and tempeh also provide ample protein.

Good sources of iron for lacto-vegetarians include lentils, chickpeas, dark leafy green vegetables, fortified cereals, and dried fruits. Pairing these foods with a source of vitamin C (like citrus fruits) helps enhance iron absorption.

People choose a lacto-vegetarian diet for various reasons, including ethical considerations regarding animal welfare, religious beliefs (especially in Hinduism and Jainism), health benefits, and environmental concerns.

A well-balanced lacto-vegetarian diet, rich in whole foods, is associated with numerous health benefits, including lower risk of heart disease, improved blood sugar control, and better weight management, compared to diets high in processed foods and saturated fat.

Lacto-vegetarians should pay close attention to their intake of certain nutrients, especially vitamin B12. While dairy provides some, fortified foods or supplements are often recommended to ensure adequate intake. A healthcare professional can help determine if supplementation is necessary.