List Lacto Ovo Protein Sources

Protein is an essential part of any diet and its major purpose is to build and repair human tissues. Protein is present in many foods and some of the most common sources are lacto foods, or milk-based products, and ovo sources, like egg or egg-based products. According to The American Dietetic Association, the major protein sources in milk are casein and whey. In eggs, the major protein source is ovalbumin.

Milk and Cheese

Milk and milk-based products are the main sources of lacto foods. Cow, goat, sheep and yak milk are all lacto sources. Cow's milk is usually sold as whole milk, low-fat, skim and flavored. Some of the most common include cheddar, brick, American, brie, and shredded Parmesan. All of these cheeses provide solid amounts of lacto protein for the human body.

Yogurt and Creams

Yogurt is another lacto food source made from cow's or goat's milk. It is available in whole, low fat, and fat free variety. Yogurt comes in liquid, frozen, custard, Greek, European, plain or flavored variety. According to the USDA nutrient data laboratory the Greek yogurt is a thicker texture and has a higher protein content versus the regular low fat yogurt. Other lacto-based foods include ice cream, whipped cream, sour cream and half and half, all of which are available in whole, low fat or skim or flavored variety.

Eggs

The main sources for ovo protein are eggs or egg-based products. Commercially produced eggs are the most common and vary in size from small to extra large. Other types of eggs include organic, free range, vegetarian, and omega-3. Organic and free range come from hens that have daily access to outdoor pastures. Vegetarian eggs are produced by hens that have only eaten a vegetarian diet. The omega-3 eggs are from hens that have been fed flax seed and canola, which makes their eggs a source of beneficial fatty acids. Another ovo food source would be liquid egg whites.