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Magnesium bisglycinate and citrate Calories
Magnesium supplement blend with high elemental magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (small) of Magnesium bisglycinate and citrate (5 g) has 14 calories. That works out to 280 calories per 100 g. It contains 1.8 g of carbs, 1 g of protein, 0 g of fat and 0 g of fiber. Its 750 mg of Magnesium covers 179% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Magnesium bisglycinate and citrate Nutrition Facts
Selected: 1 teaspoon (small) · 5 g
14
KCAL / 5G
Carbs
1.8g
· 1% DV
Protein
1g
· 2% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 36% · Fat 0%
Magnesium bisglycinate and citrate nutrition facts table · 1 teaspoon (small) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.5 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Teaspoon of Magnesium bisglycinate and citrate?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (small) | 5 g | 14 kcal |
| 1 g | 1 g | 3 kcal |
| 0.25 teaspoon (quarter) | 1.3 g | 4 kcal |
| 2 g | 2 g | 6 kcal |
| ½ teaspoon (half) | 2.5 g | 7 kcal |
| 3 g | 3 g | 8 kcal |
| 5 g | 5 g | 14 kcal |
| 1 tablespoon (medium) | 15 g | 42 kcal |
| 100 g | 100 g | 280 kcal |
Calculated from 280 calories per 100 g.
Frequently Asked Questions About Magnesium bisglycinate and citrate
What is magnesium bisglycinate and citrate?
Magnesium bisglycinate and citrate is a supplement blend that provides magnesium in two forms: bisglycinate, bound to glycine, and citrate, bound to citric acid. The amount of elemental magnesium is more useful for understanding a serving than the total weight of the compounds.
Does magnesium bisglycinate and citrate help with muscle cramps?
Magnesium bisglycinate and citrate may help cramps when low magnesium is a contributing factor, but research does not show that magnesium reliably prevents ordinary muscle cramps in everyone. Cramps can have other causes, so this blend is not a guaranteed fix.
Can magnesium bisglycinate and citrate help you sleep?
Magnesium bisglycinate and citrate is not a proven treatment for insomnia. Supplementing may help if someone has a magnesium deficiency, but evidence that it improves sleep in people with adequate magnesium is limited; it should not replace established sleep care.
Can you take magnesium bisglycinate and citrate together?
Yes. Magnesium bisglycinate and citrate is already a combination of the two forms in one supplement. Avoid adding separate magnesium products without checking their elemental magnesium amounts, since combining supplements can raise your total intake.
Does magnesium bisglycinate and citrate cause diarrhea?
It can, because magnesium citrate may draw water into the bowel and loosen stools. The effect varies with the amount and the blend’s formulation; bisglycinate is often gentler on digestion, but it does not guarantee that the combination will prevent diarrhea.
When should you take magnesium bisglycinate and citrate?
There is no universally best time to take magnesium bisglycinate and citrate. Choose a time you can follow consistently; taking it at night is not necessary for it to work, and people prone to bowel effects may prefer not to take it just before bed.
Should magnesium bisglycinate and citrate be taken with food?
Magnesium bisglycinate and citrate can be taken with or without food. Taking it with a meal may reduce stomach discomfort or nausea, so that can be a practical choice if you notice digestive symptoms when taking it on an empty stomach.
How much magnesium bisglycinate and citrate should you take?
Use the serving directions and check the elemental magnesium amount, not just the weight of the bisglycinate and citrate compounds. The blend’s elemental amount can vary by product, and additional supplements or magnesium-containing medicines also count toward your intake.
Does magnesium bisglycinate and citrate interact with medications?
Yes. Magnesium bisglycinate and citrate can interfere with absorption of some antibiotics and thyroid medicines if taken too close together. The separation interval depends on the medication, so ask a pharmacist or doctor how to time this supplement with your prescriptions.
Who should avoid magnesium bisglycinate and citrate?
People with kidney disease should not start magnesium bisglycinate and citrate without medical advice, because impaired kidneys may not clear excess magnesium effectively. Seek individual guidance as well if you have a condition or treatment that affects magnesium levels.
Magnesium bisglycinate and citrate Vitamins & Minerals
Vitamins
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
B3
0mg · 0% DV
Minerals
Magnesium
750mg · 179% DV
Potassium ⭐
10mg · 0% DV
Sodium
2.5mg · 0% DV
Calcium
0mg · 0% DV
Magnesium bisglycinate and citrate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Magnesium bisglycinate and citrate
To burn the 14 calories in 1 teaspoon (small) (5 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Magnesium bisglycinate and citrate?
Magnesium bisglycinate and citrate is a powdered supplement blend combining two forms of magnesium. It is not a dish or a naturally occurring food combination, but a convenient way to add magnesium to your diet. The amount of elemental magnesium can vary between products.
The flavour may be mildly tart or mineral-like, depending on the formula, and the powder is commonly stirred into water. A small teaspoon is about 5 g; follow the directions on the product label. The blend is notable for its high elemental magnesium content. Plain water makes a simple pairing, while mixing it into a preferred cold drink may suit those who find the taste pronounced.
How Nutritious Is Magnesium bisglycinate and citrate?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Magnesium bisglycinate and citrate Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Magnesium bisglycinate and citrate Contain Allergens?
No known major allergens
Which Diets Is Magnesium bisglycinate and citrate Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Magnesium bisglycinate and citrate Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.