Ovo- vs. Lacto-Vegetarian: Eggs Without Dairy, or Dairy Without Eggs

What Ovo- and Lacto-Vegetarian Mean

• Ovo-vegetarian: eats eggs but no dairy products at all
• Lacto-vegetarian: eats dairy products but no eggs

Neither eats meat, poultry, or fish.

Why This Distinction Exists

Common reasons include: people who are lactose intolerant tend to do better as ovo-vegetarians, while those with an egg allergy — or religious customs, such as the Hindu tradition's preference for dairy over eggs — tend toward lacto-vegetarianism.

Nutritional Differences

Lacto-vegetarians can get high-quality protein and calcium from milk, yogurt, and cheese; ovo-vegetarians can get a complete amino acid profile and a bit of vitamin B12 from eggs. Both groups need to pay extra attention to whether the nutrients typically supplied by the food group they've excluded are being covered by other sources.

A Note for Beginners

Neither option is inherently better — it comes down to your own constitution and tolerance. If dairy gives you bloating or diarrhea, ovo-vegetarian may suit you better, and vice versa. If you have no issues with either eggs or dairy, there's no need to deliberately cut one out — you can keep both. These narrower categories mainly exist to help people with particular sensitivities or allergies find a framework that works for them, not as a strict rule everyone has to follow.