Even though it has 16 grams of total fat, 80 percent of the total consists of healthy unsaturated fats, which is similar to olive oil for the ratio of good to bad fats. One serving, or 2 tablespoons, of peanut butter contains 2 grams of dietary fiber, 6 grams of total carbohydrates and 8 grams of protein.
Chia seeds also contain fiber, protein, antioxidants, and minerals such as potassium, magnesium, calcium, and iron. (There was a great comparison of chia seed nutrition with hemp, flax, and pumpkin seeds in yesterdayâs Los Angeles Times .). Of particular interest to marathoners and other elite athletes are chiaâs hydrating and endurance properties.
This is great for people on low-carb diets. High in calcium and magnesium - An ounce of chia seeds (about 2 tablespoons) has about 180 mg of calcium, which would be a significant contribution to the daily requirement. It would also bring you 96 mg of magnesium, which is 30% of the needs of most people.