They have no fat or cholesterol, but have slightly more than half of the protein of an entire egg. Vitamins D and B12 are trickier to get into a strict vegetarian diet. Even lacto-ovovegetarians can fall short on their vitamin B12 requirments. Click here for the lowdown. Vitamin D may be a problem for people who can't rely on sunshine to meet their body's needs.
Few foods contain large amounts of vitamin D naturally.
Two cups of milk will meet about two-thirds of some adults' needs for calcium, almost all of their B12 requirements, and the entire recommended daily allowance for vitamin D. Older individuals will need additional sources. Click here for more info. On top of all that, milk also packs a protein punch. Non-fat yogurt and lowfat cheese are also good sources of protein, calcium, and B12. Unfortunately, they're vitamin D deficient because they're not fortified like milk.