Vegetarian types range from vegan and lacto-ovo to pescetarian and flexitarian, each defined by which animal foods they include or avoid.
Many people ask what are the different types of vegetarians? because the word “vegetarian” now covers several eating patterns rather than one fixed rule. Some people keep dairy and eggs, others avoid all animal products, and a growing group eats mostly plants with small amounts of meat or fish. Sorting these patterns helps you plan meals, talk with family, and read menus with less guesswork.
Health bodies such as the UK National Health Service vegetarian diet guidance describe vegetarian eating as flexible enough for many stages of life when planned with care. Professional groups like the Academy of Nutrition and Dietetics also state that well planned vegetarian and vegan patterns can meet adult nutrition needs and link them with better long-term heart and metabolic health.
This article walks through the main vegetarian diet types, what each one includes, and what to watch nutritionally. By the end, you’ll feel ready to answer “what are the different types of vegetarians?” when friends, family, or your doctor ask about how you eat.
Main Vegetarian Diet Types At A Glance
Here is a quick snapshot of common vegetarian labels. The details and health notes come in the sections after this table.
| Vegetarian Type | Foods Included | Animal Foods Avoided |
|---|---|---|
| Vegan | Grains, legumes, nuts, seeds, fruits, vegetables, plant milks | All meat, poultry, fish, dairy, eggs, gelatin, honey in many cases |
| Lacto-Ovo Vegetarian | Plants plus dairy products and eggs | Meat, poultry, fish, shellfish |
| Lacto Vegetarian | Plants plus milk, cheese, yogurt, other dairy | Meat, poultry, fish, shellfish, eggs |
| Ovo Vegetarian | Plants plus eggs | Meat, poultry, fish, shellfish, dairy |
| Pescetarian | Plants plus fish, shellfish, sometimes dairy and eggs | Meat and poultry |
| Flexitarian (Semi-Vegetarian) | Mostly plant foods, with occasional meat, poultry, or fish | No strict exclusions, but meat intake stays low |
| Pollotarian | Plants plus poultry, often dairy and eggs | Red meat and usually fish |
| Raw Vegan | Uncooked or lightly heated plant foods | All animal foods and most cooked items |
| Fruitarian | Mostly fruit, with small amounts of nuts and seeds | All animal foods, grains, pulses, many vegetables |
What Are The Different Types Of Vegetarians? Main Groups
In nutrition research, “vegetarian” usually means a pattern that cuts out meat, poultry, and fish, while vegan diets cut out every animal-derived food. Self-described vegetarians sometimes bend these lines, which is why labels such as pescetarian or flexitarian sit near the vegetarian family even though they still include some animal flesh. Older position papers from dietetic groups already noted that self-described vegetarians can differ in practice, so clear definitions help when you read studies or meal plans.
Below are the main groups people mean when they talk about vegetarian types. Each one shapes protein sources, micronutrient needs, and how easy it feels to eat with friends or in restaurants.
Vegan Eating Pattern
Vegan diets exclude all animal products. That means no meat, poultry, fish, eggs, dairy, gelatin, or animal-based broths. Meals center on grains, legumes, nuts, seeds, fruits, and vegetables, along with plant milks, plant yogurts, and meat alternatives made from soy, wheat gluten, or mycoprotein.
People choose vegan eating for many reasons: concern for animals, taste, budget, or health goals. Large reviews from the Academy of Nutrition and Dietetics report that well planned vegan diets can match or even improve risk profiles for heart disease and type 2 diabetes compared with typical meat-based patterns, while still covering protein, iron, and most vitamins when planned with care.:contentReference[oaicite:0]{index=0}
Because vegan diets remove dairy and eggs, vitamin B12, iodine, calcium, and omega-3 fats need special attention. Fortified foods and supplements for B12, and calcium-set tofu or fortified plant drinks, appear often in sample vegan meal plans from the NHS vegan diet guidance.:contentReference[oaicite:1]{index=1}
Lacto-Ovo Vegetarian Diet
Lacto-ovo vegetarians avoid meat, poultry, and fish but still eat dairy products and eggs. This pattern shows up in many studies of vegetarian health because it is common and relatively easy to follow in everyday life. Cheese on pasta, vegetable curries with paneer, yogurt bowls with fruit, and omelettes with vegetables all fit inside this approach.
Dairy and eggs supply complete protein, vitamin B12, and, in many countries, iodine and vitamin D through fortification. Because these nutrients already appear in animal foods, lacto-ovo vegetarians often find it easier to meet recommendations than vegans, as long as they still eat varied plant foods rich in fiber, iron, and folate.
Iron and omega-3 fats still need attention. Health services often remind vegetarians to include beans, lentils, nuts, seeds, and whole grains for iron, plus walnuts or ground flaxseed for plant-based omega-3 fats.:contentReference[oaicite:2]{index=2}
Lacto Vegetarian Diet
Lacto vegetarians include dairy products but skip eggs along with meat, poultry, and fish. This pattern appears in several traditional cuisines where dairy has a long history but eggs are used less often at home.
Milk, yogurt, and cheese provide protein, calcium, vitamin B2, and in some regions vitamin D. B12 needs can still be met with dairy in many cases, although intake varies by portion sizes and product choices. Protein variety still matters, so lentils, chickpeas, tofu, and nuts help round out meals.
Without eggs, sources of choline and certain omega-3 fats shift even more toward plant foods and fortified items. People who rely heavily on dairy but skimp on beans or whole grains risk lower fiber intake, so regular pulses and vegetables stay central.
Ovo Vegetarian Diet
Ovo vegetarians keep eggs in their diet but avoid meat, poultry, fish, and dairy. Omelettes, scrambled eggs, baked goods, and dishes like shakshuka or egg-topped grain bowls provide protein and B12 while dairy-free plant foods fill in calcium and other minerals.
This pattern can appeal to people with lactose intolerance or dairy allergies who still enjoy eggs. Calcium then comes from fortified plant drinks, calcium-set tofu, some leafy greens, and nuts or seeds. Vitamin D may need special attention, as egg yolks contain only modest amounts based on how hens are fed.
Because eggs carry dietary cholesterol, people with certain medical histories may still need personal advice about egg portions. Health agencies usually place more weight on overall dietary pattern, fiber intake, and saturated fat than on cholesterol alone, yet individual care plans still matter here.
Pescetarian, Flexitarian And Other Borderline Labels
Some eating patterns share many traits with vegetarian diets but still include small amounts of animal flesh. Researchers sometimes group them separately, while everyday conversation folds them into “vegetarian” as a loose term. Understanding these labels can help when you read studies or talk through menu options with others.
Pescetarian Eating Pattern
Pescetarians avoid meat and poultry but eat fish and shellfish, along with plant foods and often dairy and eggs. This style keeps fatty fish, which can supply long-chain omega-3 fats linked with heart health, while still cutting red and processed meat.
From a nutrient perspective, pescetarian diets often land close to lacto-ovo vegetarian diets, with the added benefit of direct EPA and DHA omega-3 fats from oily fish such as salmon or mackerel. Plant foods still form the bulk of the plate, so whole grains, legumes, vegetables, and fruit stay central.
Flexitarian Or Semi-Vegetarian Approach
Flexitarian eaters base most meals on plants but keep small portions of meat, poultry, or fish in the rotation. This pattern fits people who like the idea of vegetarian eating but prefer not to cut out meat fully.
In research, these patterns sometimes appear as “semi-vegetarian.” Older dietetic position papers pointed out that self-described vegetarians can fall into this category, which is why food frequency questionnaires and detailed diet recalls are so useful.:contentReference[oaicite:3]{index=3}
Because flexitarian eating still allows small meat portions, protein and B12 pose fewer challenges. The main shift comes from eating more beans, whole grains, nuts, and vegetables to replace some of the meat on the plate.
Other Less Common Patterns
Pollotarians eat poultry but avoid red meat, and often limit or cut fish. Plant foods still provide much of the energy and fiber. The health picture depends on how often poultry appears and how it is cooked, along with the variety of plant foods in the diet.
Raw vegans keep plant foods uncooked or warmed only to low temperatures. This approach relies on fresh fruit, raw vegetables, nuts, seeds, sprouted grains, and sprouted legumes. Because it cuts not only animal foods but also many cooked staples like baked beans, bread, and most tofu dishes, planning becomes more complex, especially for protein, calcium, iron, and vitamin B12.
Fruitarian patterns sit at the edge of safe eating. They rely heavily on fruit with small amounts of nuts and seeds and limit or avoid grains, legumes, and many vegetables. Dietitians warn that such patterns can miss protein, fat, a range of vitamins and minerals, and enough energy for older children, teenagers, and adults with active lives. Anyone drawn to this style needs careful medical and nutrition guidance.
Health, Nutrition And Vegetarian Types
Large observational studies link vegetarian and vegan diets with lower rates of ischemic heart disease, high blood pressure, type 2 diabetes, and several cancers, when compared with typical meat-based patterns that include processed meat and high saturated fat intake.:contentReference[oaicite:4]{index=4} Plant-forward diets also tend to have higher fiber and lower energy density, which can help with weight management in many adults.
At the same time, not every vegetarian plate is automatically wholesome. A pattern heavy in refined grains, fried foods, sugary drinks, and cheese can still raise health risks even without meat. The mix of foods matters more than the label alone.
Current position statements from the Academy of Nutrition and Dietetics stress that well planned vegetarian and vegan diets can be nutritionally adequate for adults and can improve risk factors for cardiometabolic disease.:contentReference[oaicite:5]{index=5} Those statements also point out that some nutrients need special attention, especially for vegans and more restrictive patterns.
Nutrients To Watch On Vegetarian Diets
The nutrients below often show up in vegetarian nutrition advice. The exact concern depends on the type of vegetarian pattern and the rest of the diet.
| Nutrient | Why It Matters | Main Plant Sources |
|---|---|---|
| Protein | Supports muscle, immune function, and repair | Beans, lentils, tofu, tempeh, nuts, seeds, whole grains |
| Iron | Helps red blood cells carry oxygen | Lentils, beans, tofu, pumpkin seeds, fortified cereals, spinach |
| Vitamin B12 | Needed for nerves and blood cells | Fortified plant milks, fortified cereals, nutritional yeast (vegans) |
| Calcium | Maintains bones and teeth | Fortified plant drinks, calcium-set tofu, sesame seeds, some greens |
| Omega-3 Fats | Linked with heart and brain health | Walnuts, chia seeds, ground flaxseed, rapeseed oil |
| Vitamin D | Works with calcium for bone and muscle function | Sun exposure, fortified foods, supplements when needed |
| Iodine | Needed for thyroid hormones | Iodised salt, some seaweeds, fortified plant drinks |
| Zinc | Supports immune function and wound healing | Whole grains, nuts, seeds, beans, lentils |
Non-heme iron from plants absorbs less easily than iron from meat, so pairing iron-rich plant foods with a source of vitamin C, such as citrus fruit or peppers, can raise absorption. Phytates in whole grains, nuts, and seeds can limit absorption of some minerals, yet soaking, sprouting, and fermenting foods helps reduce that effect.
Vitamin B12 stands out for vegans in particular, because natural sources come almost entirely from animal foods. Fortified products and supplements usually form the safest way to cover needs. Health agencies and dietetic associations repeatedly stress this point in their vegetarian and vegan guidance.:contentReference[oaicite:6]{index=6}
How Strict Patterns Change Nutrition Needs
The stricter the pattern, the more planning it usually needs. Lacto-ovo vegetarians who eat varied plant foods, dairy, and eggs rarely face major gaps when energy intake is adequate. Lacto vegetarians lean heavily on dairy and plant foods, so iron and omega-3 fat planning matters more. Ovo vegetarians need reliable non-dairy calcium sources and may need fortified foods for B12 if egg intake stays modest.
Vegans and raw vegans, especially, benefit from written meal plans and regular checks on their intake of B12, calcium, iodine, iron, and omega-3 fats. Children, pregnant people, and older adults who follow strict plant patterns have higher nutrient needs per kilogram of body weight than many younger adults, so expert nutrition advice helps keep intake on track.
Choosing A Vegetarian Style That Fits You
Once you know the names and rules of each vegetarian type, the next step is picking a pattern that fits your health status, tastes, budget, and social life. Labels can guide you, but your daily plate still comes down to food you enjoy and can prepare often.
Questions To Ask Yourself
Start with practical questions rather than chasing a perfect label. How comfortable do you feel cutting out meat, poultry, and fish right away? Do you live with people who eat meat at most meals, or do you share a kitchen with other plant-forward eaters? Are you willing to cook beans, lentils, tofu, and whole grains several times per week, or do you rely more on frozen and ready-made options?
If you like fish and already eat it several times per week, a pescetarian pattern may feel easier than a jump straight to vegan eating. If you love cheese and yogurt but rarely eat eggs, a lacto vegetarian pattern might suit you, at least for now. Someone who wants to cut meat for three or four days each week yet still enjoy a weekend roast may feel more at home with a flexitarian label.
Planning For Health And Real Life
Whichever pattern you choose, aim for plates that centre on whole plant foods: beans or lentils, a grain such as brown rice or wholemeal pasta, vegetables, fruit, and some nuts or seeds. Use dairy or eggs, if your pattern allows them, to round out protein and micronutrients.
Reading reputable guidance, such as position statements from the Academy of Nutrition and Dietetics or national health services, can help you sense whether your usual meals line up with current evidence. If you live with a medical condition, take regular medication, are pregnant, or plan pregnancy, talk with your doctor or a registered dietitian before large shifts in your eating pattern.
Finally, stay flexible. You might start with a flexitarian or pescetarian style and move toward lacto-ovo or vegan eating as skills and comfort grow. You might also find that a moderate vegetarian pattern suits your energy, mood, and lab results better than a strict raw vegan plan. Labels can help you explain your choices, yet the real goal is a plant-rich pattern you can follow for years with steady health and real enjoyment.