Subtotal $0.00
Shop Now
A vegetarian diet leaves out meat, poultry and seafood but, unlike a vegan diet, may include eggs, dairy or both. The Academy of Nutrition and Dietetics defines vegetarian patterns exactly that way, and the federal Dietary Guidelines include a Healthy Vegetarian Dietary Pattern built around soy foods, beans, lentils, nuts, seeds and whole grains, with eggs and dairy. This guide explains the types of vegetarian diets, what the lacto-ovo vegetarian pattern looks like, what the expert bodies say, and the nutrients that need a plan, with USDA data.
Peptide Labs does not sell food or meal plans, and this article links no product. It is general nutrition information, not medical advice.
Key Takeaways
- A vegetarian diet excludes meat, poultry and seafood; eggs and dairy are optional depending on the type.
- Lacto-ovo vegetarian, eating both eggs and dairy, is the pattern the Dietary Guidelines model.
- The Academy of Nutrition and Dietetics says appropriately planned vegetarian patterns can be nutritionally adequate for adults.
- The 2025 to 2030 Dietary Guidelines say vegetarian diets often fall short in vitamins D and E, choline and iron.
- ODS says vegetarians who eat eggs or dairy still have a higher risk of low vitamin B12 than meat eaters.
Types of vegetarian diets
The labels describe which animal foods stay on the plate. Lacto refers to milk and ovo to eggs.
| Pattern | Meat and poultry | Fish and seafood | Eggs | Dairy | Vegetarian? |
|---|---|---|---|---|---|
| Lacto-ovo vegetarian | No | No | Yes | Yes | Yes |
| Lacto-vegetarian | No | No | No | Yes | Yes |
| Ovo-vegetarian | No | No | Yes | No | Yes |
| Vegan | No | No | No | No | Yes, the strictest form |
| Pescatarian | No | Yes | Usually | Usually | No, it includes seafood |
| Flexitarian | Sometimes | Sometimes | Yes | Yes | No, it is mostly plant based |
Under the 2025 Academy definition, vegetarian patterns exclude seafood, so pescatarian and flexitarian eating fall outside it; our guides to the pescatarian diet and the flexitarian diet compare them. The vegan pattern, which drops eggs and dairy too, has its own guide: vegan diet.
The lacto-ovo vegetarian pattern in the Dietary Guidelines
The Dietary Guidelines for Americans, 2020 to 2025, include a Healthy Vegetarian Dietary Pattern next to the Healthy U.S.-Style and Mediterranean-Style patterns. Compared with the U.S.-Style pattern, it is higher in soy products (particularly tofu and other processed soy products), beans, peas and lentils, nuts and seeds, and whole grains. Including dairy and eggs makes it an example of a lacto-ovo vegetarian pattern; meat, poultry and seafood are not included. The guidelines also offer a lacto-ovo vegetarian pattern for toddlers from 12 through 23 months, with a note that iron and vitamin B12 may be of concern and that caregivers should ask a healthcare provider whether a supplement is needed.
The pattern sets food-group amounts by calorie level, so it is a framework rather than a menu. Our Mediterranean diet guide covers the sister pattern.
What the Academy of Nutrition and Dietetics says about a vegetarian diet
- 2016 Academy position: appropriately planned vegetarian diets, including vegan diets, are healthful and nutritionally adequate, may provide health benefits and suit all life stages, from pregnancy and infancy to older adulthood and athletes. The paper linked vegetarian eating with lower rates of several chronic conditions in population studies.
- 2025 Academy position: for adults who are not pregnant or breastfeeding, appropriately planned vegetarian and vegan patterns can be nutritionally adequate and can offer long-term health benefits, mainly in heart and metabolic health measures. It was approved in January 2025 and remains in effect until the end of 2032.
Both papers stress planning, and the 2025 version narrows its scope to nonpregnant adults, so it is accurate to say the current Academy position speaks to adults only.
Nutrients to watch on a vegetarian diet
The Dietary Guidelines for Americans, 2025 to 2030, say vegetarian diets often fall short in vitamins D and E, choline and iron, and advise periodic checks of nutrient status, especially iron, vitamin B12, vitamin D, calcium and iodine. The NIH Office of Dietary Supplements (ODS) adds detail:
- Vitamin B12: ODS says vegetarians who eat dairy, eggs or both but not meat still have a higher risk of deficiency, because natural sources are limited to animal foods. Fortified cereals and fortified nutritional yeast help. See B12 in foods.
- Iron: ODS says the iron requirement is 1.8 times higher for vegetarians, because nonheme iron from plants is absorbed less well: about 5% to 12% from vegetarian diets versus 14% to 18% from mixed diets. Vitamin C with meals helps. See iron in foods.
- Zinc: ODS lists vegetarians among groups at risk of low zinc, because phytates in legumes and whole grains bind it; soaking beans, grains and seeds before cooking can help. See zinc in foods.
- Vitamin D: ODS says deficiency is more common with an ovo-vegetarian or vegan diet and with milk allergy or lactose intolerance. See vitamin D in foods.
- Iodine and calcium: ODS notes that people who eat few dairy products, eggs or seafood may fall short of iodine, and that those who avoid dairy have a higher risk of low calcium. See calcium in foods.
- Omega-3 fats: without fish, EPA and DHA intake is low; ODS says conversion from plant ALA is very limited. See our omega-3 guide.
USDA data for common vegetarian protein foods
Eggs and dairy make a lacto-ovo vegetarian diet easier for vitamin B12, calcium and choline. The table shows USDA FoodData Central SR Legacy values per serving, with the percent of the FDA Daily Value.
| Per serving (USDA FDC ID) | Protein (% DV) | Calcium (% DV) | Iron (% DV) | Vitamin B12 (% DV) | Choline (% DV) |
|---|---|---|---|---|---|
| Egg, hard-boiled, 1 large (173424) | 6.3 g (13%) | 25 mg (2%) | 0.6 mg (3%) | 0.56 mcg (23%) | 147 mg (27%) |
| 2% milk with added vitamins A and D, 1 cup (171267) | 8.1 g (16%) | 293 mg (23%) | 0.05 mg (0%) | 1.29 mcg (54%) | 40 mg (7%) |
| Greek yogurt, plain, nonfat, 170 g container (170894) | 17.3 g (35%) | 187 mg (14%) | 0.1 mg (1%) | 1.27 mcg (53%) | 26 mg (5%) |
| Cheddar cheese, 1 oz (173414) | 6.5 g (13%) | 201 mg (15%) | 0.04 mg (0%) | 0.31 mcg (13%) | 5 mg (1%) |
| Black beans, cooked, 1 cup (173735) | 15.2 g (30%) | 46 mg (4%) | 3.6 mg (20%) | 0 mcg (0%) | 56 mg (10%) |
| Chickpeas, cooked, 1 cup (173757) | 14.5 g (29%) | 80 mg (6%) | 4.7 mg (26%) | 0 mcg (0%) | 70 mg (13%) |
| Tempeh, 1 cup (174272) | 33.7 g (67%) | 184 mg (14%) | 4.5 mg (25%) | 0.13 mcg (6%) | Not listed |
| Edamame, prepared, 1 cup (168411) | 18.5 g (37%) | 98 mg (8%) | 3.5 mg (20%) | 0 mcg (0%) | 87 mg (16%) |
Beans and soy foods carry the iron, while eggs and dairy carry the vitamin B12. Our guides to Greek yogurt, chickpeas, tempeh and edamame go deeper, our protein foods guide compares many more, and our high protein breakfast guide includes egg and dairy options. Milk, eggs, soy, wheat and tree nuts are major food allergens, which narrows choices for some people.
Practical points for a vegetarian diet
- Watch the processed options: the 2025 to 2030 Dietary Guidelines advise significantly limiting highly processed vegetarian foods with added fats, sugars and salt; compare Nutrition Facts labels for sodium and added sugars.
- Vary protein sources: the same guidelines advise diversifying plant proteins; beans, lentils, soy foods, nuts, seeds, eggs and dairy all count.
- Check hidden animal ingredients: gelatin, some cheeses made with animal rennet and broths made from meat or fish are common surprises; see our gelatin guide.
- Life stages: the 2020 to 2025 Dietary Guidelines advise pregnant or breastfeeding vegetarians to ask a healthcare provider about iron, vitamin B12, choline, zinc, iodine and EPA and DHA. Children should be planned with a pediatrician or registered dietitian.
Frequently Asked Questions
What are the types of vegetarian diets?
Lacto-ovo (eggs and dairy), lacto (dairy, no eggs), ovo (eggs, no dairy) and vegan (no animal foods). Pescatarian and flexitarian diets include fish or some meat.
What does lacto-ovo vegetarian mean?
A diet without meat, poultry or seafood that includes dairy and eggs. It is the pattern the Dietary Guidelines use for their Healthy Vegetarian Dietary Pattern.
Is a vegetarian diet healthy?
The Academy of Nutrition and Dietetics says appropriately planned vegetarian patterns can be nutritionally adequate for adults. Planning and food quality matter.
Do vegetarians need vitamin B12 supplements?
ODS says vegetarians have a higher risk of low B12 even with eggs or dairy. Fortified foods help; ask a clinician whether a supplement or a blood test makes sense.
Is fish vegetarian?
No. Vegetarian patterns exclude seafood. People who eat fish but no meat follow a pescatarian diet.
Can children follow a vegetarian diet?
The Dietary Guidelines include a lacto-ovo vegetarian pattern for toddlers but flag iron and vitamin B12. Plan with a pediatrician or registered dietitian.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Vegan Diet: What It Is, Key Nutrients and How to Plan It, Flexitarian Diet: Food List, Key Nutrients and Research, Pescatarian Diet: Food List, Mercury Groups and Research, Plant-Based Protein Sources: USDA Protein per Serving.