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.
Chia Seeds: Health Benefits and Nutritional Information. Despite their small size, chia seeds are packed full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke). Chia seeds are also rich in antioxidants and full of fiber, magnesium, zinc, iron and calcium.