Do Magnesium Supplements Have Calories? The Surprising Truth

December 30, 2025 •

3 min read

An essential mineral involved in over 300 biochemical reactions, pure magnesium is a micronutrient, not a macronutrient. The question of do magnesium supplements have calories comes down to whether the product contains additional ingredients, as the mineral itself is calorie-free. This is a crucial distinction for anyone tracking their caloric intake or adhering to a specific dietary regimen.

Quick Summary

The vast majority of magnesium supplements, particularly capsules and powders, contain zero calories from the mineral itself because it is a micronutrient. However, some formulations, such as flavored gummies, may include added sugars or other ingredients that contribute a negligible number of calories. Always check the nutrition label for the most accurate information on a specific product.

Key Points

Magnesium is a mineral: As a micronutrient, pure magnesium contains zero calories and provides no energy to the body.
Check flavored products: Supplements like gummies, flavored powders, and liquid formulas often contain added sugars or sweeteners that contribute a small number of calories.
Read the 'Supplement Facts' label: The most accurate way to determine a product's caloric content is to read its nutritional information panel.
Capsules are typically calorie-free: Standard capsule or tablet forms that do not include fillers are almost always zero-calorie.
Minimal calorie impact: Even in formulations with added ingredients, the total calorie count is generally very low and unlikely to significantly impact a person's diet.
Important for fasting: For those practicing intermittent fasting, choosing a calorie-free magnesium supplement is essential to avoid breaking the fast.

Understanding Micronutrients vs. Macronutrients

Calories are units of energy that come from the three main macronutrients: carbohydrates, fats, and proteins. Our bodies use these macronutrients for fuel. Micronutrients, on the other hand, are vitamins and minerals that our bodies need in much smaller amounts to function correctly. Magnesium is a mineral, which places it firmly in the micronutrient category. It helps the body metabolize macronutrients but does not provide direct energy in the form of calories.

The Zero-Calorie Mineral

In its pure, elemental form, magnesium contains no calories. This principle applies to most standard supplement formats that only contain the mineral and its binding agent. For example, a standard magnesium capsule, tablet, or unflavored powder is almost universally calorie-free. This is an important consideration for individuals on a very strict diet, such as intermittent fasting, where consuming calories can break the fast.

When Magnesium Supplements May Contain Calories

While the magnesium itself is calorie-free, the overall product might not be. This is where it becomes crucial to read the 'Supplement Facts' panel carefully. Some products are formulated with additional ingredients that can add a few calories.

Here's a list of common culprits that can add calories:

Flavored powders: Many magnesium powders, particularly those designed to be mixed with water, contain natural or artificial sweeteners and other flavorings. Some brands add a minimal amount of sugar or a sugar substitute to enhance the taste, which can introduce a small calorie count.
Gummies: Magnesium gummies are often made with sugars or syrups to create their texture and sweet taste. These products will have a caloric value, which will be listed on the label.
Drink mixes: Much like flavored powders, some liquid magnesium supplements or drink mixes can contain added sweeteners or fruit juices that contribute to the total calorie count.
Other combined ingredients: Some complex supplements may combine magnesium with other nutrients or additives that aren't calorie-free. An example is a product that includes an amino acid chelate like glycine, which can add a very small, but not zero, number of calories.

Comparing Different Magnesium Supplement Types

To illustrate the difference, here is a comparison table of various common magnesium supplement forms and their typical caloric profiles. Note that specific calorie counts can vary by brand and product formulation, so always check the label.


Supplement Type	Primary Caloric Source	Typical Calorie Count (per serving)	Key Takeaway
Standard Capsules/Tablets	None (pure mineral)	0 kcal	The purest, calorie-free option.
Unflavored Powder	None (pure mineral)	0 kcal	Ideal for mixing into drinks without adding calories.
Flavored Powder	Sweeteners, natural flavors	5-15+ kcal	Contains added calories; check label for specifics.
Gummies	Syrups, sugars	10-25+ kcal	Most likely to contain significant calories due to added sugar.
Magnesium Citrate Liquid	Added flavors, sweeteners	0-15+ kcal	Can be calorie-free or contain added sugar.

Key Factors to Consider When Checking Labels

Beyond the specific form, there are a few important considerations when looking at a supplement label:

Macronutrient Content: Always check the 'Total Carbohydrates' and 'Sugars' line on the nutrition panel. These are the most common sources of calories in supplements that have them.
Formulation: Supplements with amino acid chelates, like magnesium glycinate or magnesium malate, bind magnesium to an amino acid or organic acid. These binders can contribute a trace amount of calories, although it's often so minimal it's listed as zero.
Serving Size: The caloric information is per serving. If you take multiple servings per day, the calories will add up. Be sure to multiply the listed calories by the number of servings you consume.

Conclusion: Read the Label to Be Sure

In summary, the mineral magnesium itself is a calorie-free micronutrient. The answer to 'do magnesium supplements have calories?' depends entirely on the formulation of the product. Standard capsules and unflavored powders are almost always zero-calorie, while flavored gummies, drink mixes, and some specialty formulations will contain calories from added sugars, sweeteners, or other ingredients. For anyone monitoring their caloric intake, a quick glance at the supplement's nutrition facts is the most reliable way to know for sure. Pure magnesium is a tool for supporting metabolic function, not a source of fuel itself.

For more detailed information on magnesium and its benefits, consult authoritative sources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

In its standard capsule or unflavored powder form, magnesium citrate contains zero calories. However, flavored liquid or powder versions may have a small number of calories from added sweeteners, so check the specific product label.

No, magnesium supplements do not cause weight gain. As a mineral, pure magnesium is calorie-free. Any weight gain would be related to other dietary factors, not the supplement itself.

Always check the 'Supplement Facts' panel on the product label. It will list the calorie count per serving. Pay close attention to flavored products, as these are the most likely to contain calories.

All pure mineral and vitamin supplements are inherently calorie-free. Any calories in a supplement come from other ingredients, such as flavorings, binders, or fillers, not from the vitamin or mineral itself.

Yes, magnesium glycinate is typically calorie-free in its capsule or tablet form. While glycine is an amino acid, the amount used as a chelating agent is so small that it contributes a negligible amount of calories, which is usually rounded down to zero on nutritional labels.

A pure, unflavored magnesium supplement will not break your fast because it contains no calories. However, a supplement with added sugars or other caloric ingredients, such as a gummy, would break a fast.

Yes, magnesium gummies often contain calories. They are made with sweeteners like sugar or corn syrup to achieve their taste and texture, which adds to their caloric content.