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Mate Powder Calories
Antioxidants, natural caffeine, source of vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Mate Powder (5 g) has 13 calories. That works out to 250 calories per 100 g. It contains 3 g of carbs, 1 g of protein, 0.1 g of fat and 1.5 g of fiber. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Mate Powder Nutrition Facts
Selected: 1 tablespoon (medium) · 5 g
13
KCAL / 5G
Carbs
3g
· 1% DV
Protein
1g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 24% · Fat 5%
Mate Powder nutrition facts table · 1 tablespoon (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.5 g | 5% |
| 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 Tablespoon of Mate Powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 13 kcal |
| 1 teaspoon (small) | 2 g | 5 kcal |
| 1 serving (small) | 3 g | 8 kcal |
| 1 serving (large) | 6 g | 15 kcal |
| 2 tablespoon (large) | 10 g | 25 kcal |
| 1 pack (medium) | 50 g | 125 kcal |
| 100 g | 100 g | 250 kcal |
| 1 pack (large) | 100 g | 250 kcal |
| 1 cup (medium) | 200 g | 500 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Mate Powder
What is mate powder, and is it the same as matcha?
Mate powder is made from ground leaves of the yerba mate plant, while matcha is powdered green tea. They come from different plants and have distinct flavours; mate powder is not simply another name for matcha.
How do you make mate powder as a drink?
Steep mate powder in hot water, then strain it if the grind is fine. Start with the preparation amount on the package, stir or whisk to disperse it, and adjust the strength to taste.
Does mate powder have more caffeine than coffee?
Mate powder contains caffeine, but a serving does not have one fixed amount: strength depends on how much powder you use and how you brew it. It is not automatically higher or lower in caffeine than coffee.
Can you drink mate powder in a traditional gourd with a bombilla?
Yes, but the traditional gourd-and-bombilla method is usually used with coarser yerba mate leaves rather than fine powder. Fine particles can clog the bombilla, so strain the drink or use a filter suited to the grind.
Can you use mate powder to make tereré?
Yes, mate powder can be mixed into cold water to make a tereré-style drink. Stir it first with a small splash of water to help prevent clumps, then add cold water and ice; strain if the texture is gritty.
Can mate powder be blended into smoothies?
Yes, mate powder can be blended into a smoothie. Its earthy, slightly bitter flavour pairs well with ingredients such as banana or citrus, and blending disperses the powder better than simply stirring it into a cold drink.
Does mate powder keep you awake at night?
It can, because mate powder contains caffeine. If caffeine affects your sleep, avoid drinking it later in the day; the timing that disrupts sleep varies with your sensitivity and how much you consume.
Does mate powder help with weight loss?
No, mate powder does not cause weight loss on its own. Its caffeine may temporarily increase alertness, but drinking it does not reliably reduce body fat; sweeteners or sugary mixers can also add calories.
What happens if you drink too much mate powder?
Too much mate powder can lead to excessive caffeine intake, with effects such as jitteriness, a racing heartbeat, stomach upset, or trouble sleeping. Count caffeine from coffee, tea, and energy drinks as well as mate.
Can you drink mate powder during pregnancy?
Mate powder contains caffeine, so it contributes to your total daily caffeine intake during pregnancy. How much is appropriate depends on your circumstances and other caffeine sources; ask your healthcare professional for advice.
Mate Powder Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
B1
0.03mg · 3% DV
B6
0.03mg · 2% DV
Biotin
0.5µg · 2% DV
Minerals
Manganese
0.1mg · 4% DV
Magnesium
10mg · 2% DV
Calcium
20mg · 2% DV
Potassium ⭐
60mg · 2% DV
Sodium
0.5mg · 0% DV
Mate Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mate Powder
To burn the 13 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 Powder?
Mate Powder is made from dried, finely ground leaves of yerba mate, a South American plant used to prepare an infusion. In Argentina, Uruguay and Paraguay, mate is traditionally steeped in a hollow gourd and sipped through a filtered metal straw called a bombilla.
Its flavour is grassy and gently bitter, somewhat like green tea. Outside South America, you can brew it in a tea infuser or French press, or chill it for a refreshing iced drink. Mate naturally contains caffeine and plant compounds, while the strength depends on how much powder you use and how long it steeps. Try it as an alternative to coffee or tea; if caffeine affects your sleep, enjoy it earlier in the day.
How Nutritious Is Mate Powder?
Nutrient density
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 Powder 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 Powder Contain Allergens?
No known major allergens
Which Diets Is Mate Powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mate Powder Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.