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.
1 Chia seeds are also good sources of fiber, protein, calcium, magnesium, iron, antioxidants, and alpha-linolenic acid, an omega-3 fatty acid. 2  Chia seeds have been shown to decrease blood pressure and c-reactive protein (a sign of inflammation) in type 2 diabetics. Chia literally means oily.. 2  It is thought to have been a staple in the diet of the ancient Aztecs. 3  Chia seeds are also good sources of fiber, protein, calcium, magnesium, iron, antioxidants, and alpha-linolenic acid, an omega-3 fatty acid.