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Mate leaf Calories
Traditional South American caffeinated herbal tea, antioxidant source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Mate leaf (5 g) has 4 calories. That works out to 70 calories per 100 g. It contains 0.7 g of carbs, 0.2 g of protein, 0 g of fat and 0.4 g of fiber. Its 0.4 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mate leaf Nutrition Facts
Selected: 1 tablespoon (medium) · 5 g
4
KCAL / 5G
Carbs
0.7g
· 0% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 22% · Fat 0%
Mate leaf nutrition facts table · 1 tablespoon (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 4 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 0.2 g | 0% |
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 Tablespoon of Mate leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 4 kcal |
| 1 g | 1 g | 1 kcal |
| 1 teaspoon (small) | 2 g | 1 kcal |
| 2 tablespoon (large) | 10 g | 7 kcal |
| 1 serving (medium) | 10 g | 7 kcal |
| 1 cup (medium) | 30 g | 21 kcal |
| 1 piece (large) | 50 g | 35 kcal |
| 100 g | 100 g | 70 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Mate leaf
Does mate leaf contain caffeine?
Yes, mate leaf naturally contains caffeine. The amount in a cup varies with how much leaf you use and how long it steeps, so mate tea may increase alertness or cause jitters in people sensitive to caffeine.
How do you prepare mate leaf tea?
Steep mate leaf in hot, not boiling, water, then strain it when the flavor is as strong as you like. Boiling water can bring out more bitterness. You can also prepare it in the traditional gourd and drink through a bombilla.
What does mate leaf tea taste like?
Mate leaf tea tastes herbal and earthy, often with a noticeable bitter or astringent edge. A shorter steep and water below boiling can soften the bitterness; lemon or mint gives it a different flavor.
How is mate leaf traditionally drunk with a gourd and bombilla?
Mate leaf is traditionally packed into a gourd-shaped vessel and sipped through a bombilla, a filtered metal straw. Hot water is added over the leaves, and more water is poured in as the drink is shared or sipped.
Can you reuse mate leaf for another infusion?
Yes, you can add water to the same mate leaf several times. Each pour usually tastes milder than the last, so replace the leaves once the infusion has lost most of its flavor.
Can you make cold mate leaf tea?
Yes, cold mate leaf tea is traditionally prepared as tereré in parts of South America. Steep the leaves in cold or iced water and add citrus or mint if you like; it has a lighter, less comforting feel than hot mate.
Does mate leaf tea have more caffeine than coffee?
Not consistently: a serving of mate leaf tea can have less or more caffeine than a cup of coffee depending on the serving and brewing method. Both are caffeinated, so compare your actual portions rather than assuming mate is caffeine-free.
Can mate leaf tea keep you awake at night?
Yes, the caffeine in mate leaf can make it harder to fall asleep or stay asleep, especially if you are sensitive to caffeine. Choose a caffeine-free drink in the evening if mate tea affects your sleep.
Does mate leaf tea help with weight loss?
No, mate leaf tea does not cause weight loss on its own. Caffeine may temporarily affect alertness, but it is not a reliable way to lose weight; adding sugar or syrup also adds energy to the drink.
What are the side effects of drinking too much mate leaf tea?
Too much mate leaf tea can cause caffeine-related effects such as restlessness, a racing heartbeat, headache, or trouble sleeping. The risk is higher when you also drink coffee, energy drinks, or other caffeinated beverages.
Mate leaf Vitamins & Minerals
Vitamins
B2
0.09mg · 7% DV
B1
0.05mg · 4% DV
B3
0.3mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.35mg · 15% DV
Copper
0.03mg · 3% DV
Magnesium
10mg · 2% DV
Calcium
20mg · 2% DV
Potassium ⭐
40mg · 1% DV
Sodium
0.5mg · 0% DV
Mate leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mate leaf
To burn the 4 calories in 1 tablespoon (medium) (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 Mate leaf?
Mate leaf comes from the yerba mate plant, native to South America, where its dried leaves have long been brewed as a caffeinated herbal drink. It is especially associated with Argentina, Uruguay, Paraguay and southern Brazil. Traditionally, people steep the leaves in a gourd and sip the infusion through a filtered metal straw called a bombilla; it is also sold in tea bags for straightforward brewing.
The infusion is grassy and earthy, with a pleasantly sharp bitterness that can grow stronger as it steeps. Its leaves contain fibre and some protein, though those nutrients are mostly left behind when the drink is strained. Start with a shorter brew if you prefer a gentler cup, and enjoy it plain or with a little citrus. Since mate leaf contains caffeine, it may suit daytime better than late evening.
How Nutritious Is Mate leaf?
Nutrient density
Very high
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
High
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 Mate leaf Processed?
NOVA 2
Minimally 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 Mate leaf Contain Allergens?
No known major allergens
Which Diets Is Mate leaf 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
Mate leaf Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.