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.
And, unlike flax, they do not have to be ground to make their nutrients available to the body. Here are some other chia seed nutrition facts: Chia seeds provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. More benefits of chia seeds: when added to water and allowed to sit for 30 minutes, chia forms a gel.