Chicken vs duck eggs. How to choose for amazing nutrition and meals.

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May 28, 2026

If you've only ever eaten chicken eggs, duck eggs might seem exotic or intimidating. But they're not. They're just bigger, richer, and more versatile than you might think.

So which one should you buy? Chicken or duck?

The answer depends on what you're cooking, what you value nutritionally, and what's available from farmers who raise their birds right.

Let's break it down.

The Nutritional Difference

Both chicken and duck eggs are nutrient-dense. But duck eggs take it up a notch.

Duck eggs are more calorie-dense. Per 100 grams, duck eggs have about 185 calories compared to chicken eggs at about 143-155 calories. That means more protein, more fat, more vitamins, and more calories per ounce.

Duck eggs have more of almost everything—by weight. Check out this comparison:

Nutrient	Duck Eggs (per 100g)	Chicken Eggs (per 100g)	Difference
Protein	12.8g	12.4g	Slightly more
Fat	13.8g	10g	38% more
Omega-3s	71mg per egg	37mg per egg	Nearly double
Vitamin B12	168% DV	32% DV	More than 5x
Folate	80 mcg	47 mcg	70% more
Vitamin A	1328 mcg	635 mcg	More than double
Cholesterol	884mg	425mg	About double*

*Cholesterol isn't the villain it was made out to be. Your body needs it for hormone production and cell health!

Pasture-Raised vs Conventional: The Real Nutritional Gap

Here's what really matters: how the birds are raised.

Conventional chicken and duck eggs (the ones from modern factory farms) come from birds that never see the outdoors. They're fed cheap grain (usually GMO corn and soy), packed into tight spaces, and pumped with antibiotics to keep them alive in those conditions.

The result? Eggs that are nutritionally inferior.

It's like pasture-raised, corn and soy-free eggs are a completely different food.

When chickens and ducks are outside on pasture, eating bugs, grass, seeds, and whatever else they forage, the eggs change dramatically. According to research from Penn State University and other studies, pasture-raised eggs compared to conventional eggs have:

Nutrient	Pasture-Raised Eggs	Conventional Eggs	Difference
Total Omega-3s	~410-510mg	~205mg	More than double
Omega-6:Omega-3 Ratio	1:1 to 2:1	19:1 to 20:1	Less than half
Vitamin E	~3-4mg	~1.5mg	Twice as much
Vitamin A	~875 mcg	~635 mcg	38% more
Cholesterol	~250mg	~373mg	33% lower
Saturated Fat	~2.3g	~3.1g	25% lower
Beta Carotene	~70 mcg	~10 mcg	7 times more
Vitamin D	~6-8 mcg	~2 mcg	3-4 times more*

*When hens have sun exposure

Another thing to keep in mind is that pasture-raised eggs also vary naturally with the seasons. Spring and summer eggs often have higher vitamins A and E from lush green forage. Fall eggs (September-November) typically have the highest omega-3 levels and best omega-6 to omega-3 ratio. Winter eggs may have slightly lower nutrient levels but are still far superior to conventional eggs. This seasonal variation is a feature, not a flaw. It's how real farming works.

Duck eggs from pasture-raised ducks have an even bigger nutritional advantage because ducks are natural foragers. They eat more bugs, greens, and aquatic plants than chickens do, which translates to more nutrients in the eggs.

If you're buying eggs, the farming practices matter more than whether it's a chicken or duck egg. A pasture-raised chicken egg beats a conventional duck egg every time.

The Culinary Difference: Which Egg for Which Meal?

Now let's talk cooking. Chicken and duck eggs aren't interchangeable in every recipe, but they're close enough that you can usually substitute one for the other with a little adjustment.

Duck Eggs in the Kitchen

Duck eggs have larger yolks and more fat, which makes them richer and creamier. Here's where they shine:

★ Baking. Duck eggs are amazing for baking. Cakes, cookies, brownies, and pastries come out fluffier, richer, and more tender. The extra fat in the yolk creates a better texture. If a recipe calls for one chicken egg, use one duck egg. It'll work great.

★ Custards and ice cream. The larger yolk and higher fat content make duck eggs perfect for custards, crème brûlée, and homemade ice cream. Richer yolks = richer desserts.

★ Fried or poached. Duck eggs have a creamier, almost buttery yolk when fried or poached. If you like a runny yolk, duck eggs take it to the next level. The flavor is richer and more intense than chicken eggs.

★ Omelets and scrambles. Duck eggs make incredibly rich, fluffy scrambles and omelets. The texture is denser and more satisfying than chicken eggs. The flavor is noticeably more robust, so if you're used to mild chicken eggs, duck eggs will taste stronger.

Chicken Eggs in the Kitchen

Chicken eggs are lighter and more neutral in flavor. Here's where they work best:

★ Everyday breakfast. Scrambled, fried, or poached chicken eggs are quick, easy, and familiar. They're lighter than duck eggs, so if you're eating eggs every day, chicken eggs won't feel as heavy. The milder flavor is more versatile and won't overpower other ingredients.

★ Hard-boiled eggs. Chicken eggs are easier to peel after boiling. Duck eggs can be tricky to peel because the membrane sticks to the white more stubbornly.

★ Recipes with multiple eggs. If a recipe calls for 4-6 eggs (like a frittata or quiche), chicken eggs are easier to measure and less overpowering in flavor. Duck eggs can dominate a dish if you use too many.

★ Meringues and angel food cake. Chicken egg whites whip up lighter and fluffier than duck egg whites, which are slightly thicker and denser.

Flavor Differences

Duck eggs have a richer, more pronounced flavor. Some people describe it as creamier, more buttery, slightly earthy, and maybe even a bit gamey. If you're used to the mild, neutral taste of chicken eggs, duck eggs will be noticeably stronger.

Kids and picky eaters often prefer chicken eggs because the flavor is familiar and not as intense. Duck eggs are an acquired taste for some people (though many prefer them once they try them).

In baking, the flavor difference is minimal because other ingredients (sugar, vanilla, chocolate) dominate. But in scrambled eggs, omelets, or fried eggs where the egg is the star? You'll taste the difference.

Can You Substitute Duck Eggs for Chicken Eggs?

Yes, but with a couple of adjustments:

In baking: Use a 1:1 ratio. One duck egg = one chicken egg. Because duck eggs are bigger, your batter might be slightly richer or moister, but that's usually a good thing.

In recipes with multiple eggs: If a recipe calls for 3 chicken eggs, use 2 duck eggs. Duck eggs are bigger, so you don't need as many.

In savory dishes: Substitute freely. The difference is minimal in scrambles, omelets, or fried eggs. Duck eggs will just taste richer and stronger.

So Which One Should You Choose?

Choose duck eggs if:

You're baking and want richer, fluffier results.
You want maximum nutrition per gram.
You like creamy, rich yolks and more intense flavor.
You're making custards, ice cream, or desserts.

Choose chicken eggs if:

You eat eggs daily and want something lighter.
You're hard-boiling eggs (easier to peel).
You're cooking for kids who prefer familiar, mild flavors.
You're making meringues or recipes that need fluffy egg whites.

Or do what we do: keep both on hand.

Duck eggs for baking and special breakfasts. Chicken eggs for everyday meals. Both from pasture-raised, corn and soy-free birds.

Because at the end of the day, the farming practices matter more than the species. A pasture-raised egg, whether chicken or duck, is real food. Can you say the same for a conventional egg from a factory farm?

The Bottom Line

Chicken and duck eggs are both nutrient-dense, delicious, and versatile. Duck eggs are richer in calories, fat, and nutrients per gram, and they're better for baking. Chicken eggs are lighter, milder in flavor, easier to peel, and great for everyday meals.

But the most important choice isn't chicken vs duck. It's pasture-raised vs conventional.

If you're going to buy eggs, buy them from farmers who raise their birds outside, on pasture, eating bugs and grass instead of GMO corn and soy.

That's where the real nutrition is. That's where the real flavor is. And that's the difference you can actually taste.

Water kefir. It's like a probiotic and healthy natural soda.

Water kefir is a fermented probiotic drink made with water, sugar, and kefir grains. It tastes like natural soda but contains dozens of beneficial bacteria and yeast strains that support gut health, digestion, and immunity. Learn what water kefir is, how to make it at home, the specific probiotics it contains, and how it compares to probiotic pills and fermented dairy. Discover the health benefits of drinking water kefir regularly, including relief from digestive issues, inflammation, weak immunity, and skin problems. Plus, find out how Triple E Farms makes water kefir the old-fashioned way with organic ingredients and well water.

The inside scoop on crazy rising beef prices from an actual farmer.

I need to be straight with you about something. If you've been watching beef prices lately, you've probably noticed they keep climbing. And unfortunately, that trend isn't slowing down in 2026. Our beef prices are sadly going to need to go up too, and I want to explain why... not just for our farm, but what's happening across the entire beef industry right now. You deserve to know. You deserve answers. When your food budget gets blown out of the water, you shouldn't be left wondering why or feeling like you're just getting taken advantage of. So I'm going to lay it all out for you, both the national picture and what's happening right here at Triple E Farms. What's Happening in the Beef Industry The beef market is facing some serious challenges, and they're all hitting at once. Before we get into it, let's get some farmer terminology straight: Breeding StockHeadProcessingfeeder calfheifer 1- The Cattle Herd Has Shrunk... Dramatically Right now, the U.S. cattle herd is at its lowest level since the 1950s. We're talking about a 70-year low. Here's a chart from the USDA-NASS and Livestock Marketing Information Center: US BEEF COW INVENTORY (1920 to 2023 - per 1000 head) Since 2019, the nation's beef herd has decreased by 8 million head of cattle. That's not a small number. And we're now in the 7th consecutive year of herd contraction. Why? A few reasons: Drought. Years of severe drought forced ranchers across the country to sell off breeding stock because they simply couldn't keep them alive. Ponds dried up. Springs stopped running. Ranchers were hauling water by the truckload or paying record prices for hay shipped from hundreds or even thousands of miles away. Many had to make the heartbreaking decision to sell cattle they'd spent decades (sometimes generations) building. Record production costs. Between 2021 and 2024, the cost to raise and feed cattle went up 55%. Feed, fuel, equipment, labor... everything got more expensive. And here's the thing: a lot of ranchers couldn't afford to keep going because they're locked into contracts with the mega-ag industry. They can't just change their price all of a sudden like farmers who sell directly to customers can. When you're a contract farmer trapped in the broken big ag system, you're stuck. When costs go up but you can't raise your prices, you have no choice but to sell off your herd. That's a big difference between our model (selling directly to you) and the industrial system that's squeezing most farmers out of business. Aging farmers and the next generation opting out. The average beef cattle producer in the U.S. is now 58 years old. Many are retiring, and the next generation faces huge barriers: capital, experience, and just finding the help to do the work. But there's another reason the next generation isn't jumping into farming: it's not respected or valued like it used to be. Farming used to be a career that would allow you to support a family and make a decent living. Sadly, that's not the case anymore. Young people see their parents and grandparents working themselves to the bone for barely any return, and they're choosing different paths. Can you blame them? The result of this has been the slow disappearance of the small farm. It's been happening since the 1950s. Here's a chart from the USDA Economic Research service: The result? As it relates to beef, production in 2025 was down nearly 4% compared to 2024. And it's expected to keep dropping in 2026. 2- Strong Demand Meets Tight Supply Here's the other side of the equation: people still want beef. A lot of it. Domestic beef demand is at its highest level since 1983. Younger consumers (millennials and Gen Z) are prioritizing fresh, minimally processed foods. High-protein diets are popular. And despite retail beef prices sitting above $9 per pound, people are still buying. Interestingly, the push toward plant-based and vegan diets seems to be losing steam. After peaking around 2020, interest in plant-based meat alternatives has declined. Consumers are increasingly concerned about ultra-processed foods, and many plant-based products fall into that category. People are realizing that a heavily processed vegan burger isn't necessarily healthier than real meat from a well-raised animal. The focus is shifting back to whole foods... and that includes quality meat. When demand is strong and supply is tight, prices go up. That's just how it works. Experts are predicting that full grown cattle prices will rise another $165 to $240 per head in 2026. That's roughly a 10-15% increase on top of already record-high prices. Farm-level cattle prices were already up 26.5% year-over-year in 2025. Conventional retail beef at $9 a pound is going to be common this year. 3- The U.S. Is Importing More Beef... And It's Getting More Expensive With domestic production down, the US has been importing more beef than ever before. In 2024, the U.S. imported 4.64 billion pounds of beef, a record amount. In 2025, that number jumped to an estimated 5.27 billion pounds, and it's expected to hit 5.5 billion pounds in 2026. That's an 18% increase in just two years. Beef is coming in from Australia, Brazil, Canada, Mexico, New Zealand, and Argentina. But even with all these imports, it's not enough to bring prices down. In fact, beef imports increased by over 45% in early 2025 compared to the year before, and prices still went up 14%. Here's why: the U.S. primarily imports lean manufacturing beef used for ground beef production. It doesn't replace the grain-fed, high-quality cuts that American consumers want. So imports help supplement the ground beef market, but they don't solve the overall supply problem. And those imports are getting more expensive too. Tariffs on Brazilian beef, border closures with Mexico due to disease concerns, and tightening supplies in other countries are all driving up the cost of imported beef. 4- Processing Capacity Is Shrinking Too To make things even tighter, some of the major beef processors are cutting back. For example, Tyson Foods just announced they're closing their beef plant in Lexington, Nebraska, and converting their Amarillo, Texas facility to a single shift. This cut their capacity in half. Why? Money, of course. They're losing money. Tyson reported an adjusted loss of $426 million from its beef business in fiscal year 2025, and they're projecting losses of $400-600 million in 2026. Here's what's happening: cattle supplies are so low that processing plants can't operate at full capacity. Nationally, beef processors were running at only 81.5% capacity in late 2025, with some plants as low as 75%. When you can't fill your plant with cattle to process, you're paying all the overhead costs (labor, equipment, utilities) but not generating enough revenue to cover them. At the same time, cattle prices have skyrocketed. Tyson's cattle costs went up nearly $2 billion in one year. So processors are paying record prices for fewer cattle, operating below capacity, and losing money on every head they process. The Lexington and Amarillo changes will eliminate 7-9% of total U.S. beef processing capacity. And industry experts think at least one more large plant and several regional facilities could close within the next 18 months. Fewer plants processing fewer cattle means less beef available, which pushes prices even higher. 5- The Herd Isn't Rebuilding Yet You'd think with beef prices this high, ranchers would be rushing to grow their herds again. But it's not that simple. Rebuilding a cattle herd takes years, and it's expensive. Here's why: It takes about 9 months for a cow to have a calf. Then that calf needs to grow for another 6-8 months before it's weaned and becomes a feeder calf. Then it goes to a feedlot for another 12-18 months to be finished. So from the time you decide to keep a heifer and breed her, you're looking at roughly 2.5 to 3 years before you have beef to sell. And during all that time, you're spending money. You're buying cows. Building or expanding infrastructure (fencing, barns, water systems). Paying for feed, vet care, labor. And you're not getting any of that money back for years. It's a massive cash flow problem. What farmer do you know that has a bunch of cash lying around to invest for 3 years with no return? Right now, only 47% of producers say they're even considering expanding in the next five years. Many just don't have the resources or the confidence that prices will stay high enough to make it worth the risk. High interest rates, aging producers wanting to pay down debt instead of taking on more, and uncertainty about the future are all holding people back. Most experts agree that any meaningful herd rebuild has been pushed out to 2027 or later. And even then, it'll be slow. That means tight supplies (and high prices) aren't going away anytime soon. What This Means for Triple E Farms We're not immune to any of this. Like every other cattle operation, we're dealing with higher costs across the board. Let me break down what's changed for us. Our Processing Costs Went Up 8% We recently switched to a different processor. Our old one was... fine. But it wasn't great. The quality wasn't consistent. We'd get a brisket that was 50% fat. One roast would be 2 pounds, another would be 5 pounds. And honestly, the facility wasn't as clean as I was comfortable with. When you're selling food directly to families, cleanliness matters. So we made the switch to a better processor. One that holds higher standards, wastes less meat, and gives us the consistent quality you deserve. But that came with an 8% increase in processing costs. The Cost of Buying Beef Went Up When we buy cattle, whether from our own herd or from other local farmers in our network, those costs have gone way up too. All those factors I mentioned earlier (drought, herd liquidation, tight supplies, strong demand) they affect us just like everyone else. We're paying more for cattle now than we ever have. All Our Inputs Keep Rising And then there's everything else. Land costs. Fuel. Veterinary care (for example, pregnancy tests used to cost $10 to $15 per cow, now they're $30). Minerals for the herd. Equipment maintenance. Delivery costs (vehicle maintenance, driver pay, coolers, ice). It's general inflation hitting every corner of the operation. Nothing stays the same. Everything keeps going up. A Shift in Priorities Here's something interesting I've been thinking about. Back in the 1950s, people spent 23%+ of their income on food. Healthcare was a much smaller part of the budget, around $84 per person annually (or about $500 in today's dollars). Now? It's completely reversed. The average American spends only about 13% of their income on food, but healthcare costs have exploded. We're spending way more on medical care and way less on what we eat. Check out this graph from the Center for Economic and Policy Research showing less and less spending on food: And this one from Omniscient Health showing more and more spending on healthcare (vs income growth): I'm not saying one is right or wrong. But it does make me think about how our priorities have shifted as a society. We've gotten used to cheap food. And cheap food comes with compromises: factory farming, chemicals, shortcuts, processed ingredients... and therefore worse health overall. At Triple E, we're not willing to make those compromises. We're raising food the old fashioned way, and that costs more. It always has. It always will. What Should You Expect from Triple E? Here's how we're approaching this. We're going to do everything we can to keep our economy cuts (like ground beef) as affordable as possible. Ground beef is a staple. Families rely on it. We know that. But we're going to raise prices more on premium cuts like ribeye and filet mignon to make up the difference. Those are the splurge items, the special occasion cuts. If we price those a bit higher, it helps us keep the everyday staples more reasonable. We're trying to balance it all, staying financially sustainable while making sure you can still afford to feed your family real, clean food. Why We're Committed to Keeping Prices Fair Here's what I want you to know: we're not raising prices because we want to. We're doing it because we have to in order to stay in business and keep supplying you with the clean, old fashioned beef you've come to count on. Our goal has always been to operate a farm that's as financially sustainable as it is environmentally sustainable. That means we can't lose money on every order and hope to make it up in volume. It doesn't work that way. I wish it didn't have to be this way. But the reality is, if we don't make these adjustments, we won't be here to serve you in the long run. And that's not an option for us. The Bigger Picture The beef industry is going through a tough time. Tight supplies, high costs, and strong demand are creating a perfect storm for higher prices. And that's not changing anytime soon. But here's the silver lining: when you buy from Triple E Farms, you're getting 100% grass-fed beef raised the old fashioned way. No chemicals, no shortcuts, no surprises. You know exactly where your food comes from and how it was raised. That's worth something. And in a world where beef prices are climbing everywhere, at least you can feel confident about what you're putting on your family's table. We're grateful for your support. We know higher prices aren't easy for anyone. But we're committed to continuing to bring you the best beef we can. Raised right, processed clean, and delivered fresh. Thank you for understanding. And thank you for being part of the Triple E community. ----- Sources USDA Economic Research Service - Food Price Outlook Farm Progress - 2026 Beef Outlook: Tight Supplies, Highest Demand Since 1983 Drovers - What's Your Plan for 2026? Farm Progress - Beef Supply Drops Push Cattle Prices Higher in 2026 Pine Bluff Commercial - Cost of Beef Expected to Keep Rising as U.S. Production Declines Beef Magazine - Outlook for 2026 U.S. and Global Beef Production and Trade DTN Progressive Farmer - Cattle Prices Launch Higher Into 2026 Supermarket News - Beef Prices Will Remain High in 2026 American Ag Network - Beef Prices Poised to Keep Climbing American Farm Bureau Federation - Economics of U.S. Beef and Cattle Market Coalition for a Prosperous America - Beef Prices: Blame the Packers, Not America's Ranchers Axios - Beef Costs Climb to Historic Levels University of Nebraska-Lincoln - Understanding the Tyson Lexington Plant Closure Food Navigator - Plant-Based Meat in 2026 US Import Data - Data-Driven Report on US Beef Imports by Country in 2025

Why We're Going A2/A2 (And Why It Matters For Your Health)

We've got some news to share, and it's pretty exciting. Our whole fluid milk is now 100% A2/A2. Our raw cheeses have been A2/A2 for a while now. And by the end of 2026, our cream, yogurt, and butter will be too. But before we get into what that means for you, let's talk about what A2/A2 actually is, and why all milk used to be this way before modern farming changed everything. The Story of Milk (And How It Changed) For thousands of years, cows produced milk with a protein called A2 beta-casein. This was just... milk. Nobody called it "A2 milk" because there wasn't anything else. It was the only kind that existed. Then, a few thousand years ago, a genetic mutation happened in some European dairy cows. It happened when cows were moved indoors and fed grain. They were stressed out! This mutation made them produce a new kind of protein in their milk, the A1 beta-casein, in addition to the old fashioned A2 kind that all other mammals produce. It's a small change, just one amino acid different, but it makes a big difference in how some people's bodies handle the milk. Over time, especially in the last century or so, these A1/A1 or A1/A2 cows were bred more and more. They often produced higher quantities of milk and generally handled being fed grain better. Farmers and dairies wanted volume, so they selected for cows that gave more milk. What they didn't realize (or didn't prioritize) was that the type of protein in that milk was changing too. Today, most dairy cows in America produce a mix of A1 and A2 milk. Some produce only A1. The original A2 cows? They've become the minority. So when you hear about "A2/A2 milk," what we're really talking about is milk the way it used to be, before modern farming bred it out. Why Does It Matter? Here's where it gets interesting. A lot of people think they're lactose intolerant or sensitive to dairy. They drink milk and feel bloated, gassy, or just... off. So they assume milk isn't for them. Some truly are lactose-intolerant or have a dairy allergy (there's testing to verify that), but... Research suggests that for many people, the issue isn't lactose at all. It's the A1 protein. When A1 beta-casein is digested, it can produce a compound (the science term for it is BCM-7) that some people's bodies react to. This can cause digestive discomfort, inflammation, and other issues that look a lot like lactose intolerance... but aren't. Over time, these issues can lead to more chronic problems like colitis or IBS. A2 milk, on the other hand, doesn't produce that same compound. It digests more like milk did for thousands of years, when people didn't have these problems. Many people who've switched to A2/A2 dairy report that they can enjoy milk again without any discomfort. They feel better. Their digestion improves. It just... works. Now, we're not doctors, and everyone's body is different. But the stories we've heard from our customers who've made the switch? They're pretty compelling. How Do You Know If Milk Is Really A2/A2? Here's something important: there's only one sure way to know if your milk is truly A2/A2. Genetic testing. Each cow in our herds has been genetically tested to confirm she carries only A2 genes. That's the only way to know for certain. You can't tell by looking at a cow. You can't tell by the breed. You can't tell by tasting the milk. The only way to guarantee your milk is A2/A2 is to test every single cow. We've done that work. Every cow producing whole milk for Triple E Farms has been tested and confirmed A2/A2. If a dairy is claiming A2/A2 milk without testing their herd, they're guessing. And when it comes to your family's health, guessing isn't good enough. Why We're Making the Change At Triple E Farms, we've always believed in going back to the old ways, before everything got complicated. We raise our cows on pasture. We don't use chemicals or shortcuts. We produce raw milk so you get all the natural enzymes, probiotics, and nutrition intact. Going A2/A2 is just one more step in that direction. It's bringing our milk closer to what it was 200 years ago, before modern farming changed the game. We started with our cheeses because, honestly, that's where we could make the change first. But we've been working toward this for a while now. We've been carefully selecting and breeding our herds to produce only A2/A2 milk. And we've tested every cow to make sure. And now? Our fluid whole milk is 100% A2/A2. By the end of 2026, our skim milk, cream, yogurt, and butter will follow. What This Means for You If you're already drinking our raw milk and feeling great, this is just going to make it even better. If you've avoided dairy because it doesn't sit well with you, this might be worth trying. A lot of people who struggle with conventional milk find that A2/A2 raw milk is a completely different experience. And if you're someone who loves dairy but wants the cleanest, most old fashioned version possible? Well, this is it. A2/A2 raw milk from 100% grass-fed cows, raised on pasture, nothing added, nothing taken away. And we've got the genetic tests to prove it. It's milk the way it used to be. Simple, pure, and easy on your body. The Bottom Line We didn't make this change because it's trendy or because everyone else is doing it. We made it because it's the right thing to do. It's one more way we're bringing food back to the way it was before it got complicated. A2/A2 milk is what cows naturally produced for thousands of years. It's what people drank and thrived on. And now, it's what we're producing here at Triple E Farms. Our fluid whole milk is A2/A2 now. Our cream, yogurt, and butter will be too, by the end of 2026. Here's to pure, simple food, the way it was meant to be.