There are six widely recognized types of vegetarian diets, ranging from vegan (the most restrictive) to flexitarian (the least). Beyond those core categories, several niche variations exist, bringing the total closer to ten or more depending on how broadly you define “vegetarian.” The differences come down to which animal products, if any, make the cut.
The Six Main Types
Most dietary guidelines and health organizations recognize these primary categories:
- Vegan: Only plant-based foods. No meat, dairy, eggs, or honey.
- Lacto-vegetarian: Plant foods plus dairy products like milk, cheese, yogurt, and butter. No eggs, meat, or fish.
- Ovo-vegetarian: Plant foods plus eggs. No dairy, meat, or fish.
- Lacto-ovo vegetarian: Plant foods plus both dairy and eggs. No meat or fish. This is the most common form of vegetarianism in Western countries.
- Pescatarian: Plant foods, dairy, and eggs, plus fish and shellfish. No poultry or red meat.
- Flexitarian (semi-vegetarian): Primarily plant-based but occasionally includes meat, poultry, or fish. There are no strict rules about frequency.
Purists will point out that pescatarians and flexitarians technically eat animal flesh and therefore aren’t “true” vegetarians. That’s a fair point. But major research studies, including the long-running Seventh Day Adventist Study, have counted pescatarians as a type of vegetarian. And in practice, most people who search for vegetarian diet types want to understand the full spectrum.
How Common Each Type Is
In the United States, about 5% of adults identify as vegetarian and 2% as vegan. Those numbers are similar internationally. A 28-country poll found 5% vegetarian, 3% vegan, and 3% pescatarian. Flexitarians represent a much larger group: in the UK, 13% of adults describe themselves that way, compared to 5% vegetarian and 2% vegan.
Age matters. Among adults under 35, roughly 6% identify as vegetarian, double the rate of those over 35. Veganism follows a similar pattern, with 4% of 18-to-24-year-olds in the UK identifying as vegan compared to virtually zero among those 65 and older.
Niche Variations
Beyond the six main categories, several more specialized diets fall under the vegetarian umbrella:
Raw veganism follows all the rules of veganism but adds one more: food can’t be heated above roughly 104 to 118°F (40 to 48°C). The idea is that cooking destroys enzymes and nutrients, though the evidence for this is limited. Raw vegans eat fruits, vegetables, nuts, seeds, and sprouted grains.
Fruitarianism is a subset of veganism where 50% to 75% of calories come from raw fruit. The remaining calories come from nuts, seeds, and some vegetables. Strict fruitarians push that ratio to 90% fruit with just 10% nuts and seeds. Beans, legumes, grains, and all processed foods are off the table. This is one of the most restrictive diets in existence, and nutritional deficiencies are a serious concern.
Pollotarian diets exclude red meat and fish but allow poultry like chicken and turkey, along with dairy and eggs. Like pescatarianism, this sits on the border of what most people would call vegetarian.
Macrobiotic diets center on whole grains, vegetables, and beans, with small amounts of fish occasionally permitted. The emphasis is on locally grown, seasonal foods and specific preparation methods. It overlaps with vegetarianism but isn’t defined by it.
Religious and Cultural Variations
Some vegetarian traditions are shaped by religious practice rather than personal health or environmental goals, and they come with rules you won’t find in any Western dietary guide.
Buddhist vegetarianism, practiced by many monks and laypeople in East and Southeast Asia, typically excludes meat, fish, and eggs. What makes it distinctive is the additional ban on “pungent” vegetables: garlic, onions, chives, leeks, and shallots. These are thought to increase agitation or desire, depending on whether they’re eaten raw or cooked.
The Sattvic diet, rooted in Hindu and yogic traditions, is lacto-vegetarian at its core but goes further by avoiding stimulating or overly processed foods. Garlic, onions, and fermented foods are excluded. The goal is eating for mental clarity and spiritual balance, not just physical health.
Jain vegetarianism is arguably the most restrictive traditional form. Jains avoid not only all meat, fish, and eggs but also root vegetables like potatoes, onions, and garlic, because harvesting them kills the entire plant. Honey is also excluded.
Nutritional Differences Across Types
The more animal products you exclude, the more carefully you need to plan your meals. The Academy of Nutrition and Dietetics has stated that all vegetarian diets, including vegan, are nutritionally adequate and appropriate for every life stage from pregnancy to older adulthood, but only when “appropriately planned.”
Vitamin B12 is the nutrient that shifts most dramatically across types. It occurs naturally only in animal products. If you’re lacto-ovo vegetarian, your eggs and dairy likely cover your B12 needs. If you’re vegan, you need a supplement or fortified foods like nutritional yeast, plant milks, or fortified cereals. There’s no reliable plant source of B12.
Iron is another consideration for all vegetarians. Plant-based iron is harder for your body to absorb than the iron in meat. Pairing iron-rich foods like spinach, lentils, or fortified grains with vitamin C (citrus, bell peppers, tomatoes) significantly improves absorption.
Pescatarians have the easiest time meeting omega-3 fatty acid needs, since fish is the most concentrated dietary source. Vegans and other vegetarians can get a plant-based form of omega-3 from flaxseeds, chia seeds, and walnuts, but the body converts it inefficiently. Algae-based supplements are a more reliable alternative.
Fruitarians face the steepest nutritional challenges. Cutting out legumes, grains, and most vegetables eliminates major sources of protein, iron, calcium, zinc, and B vitamins. Long-term fruitarianism carries real risk of deficiency, and most dietitians advise against it.