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Yerba mate Calories
Naturally caffeinated herbal infusion
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yerba mate (240 g) has 2 calories. That works out to 1 calories per 100 g. It contains 0.7 g of carbs, 0.5 g of protein, 0 g of fat and 0 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Yerba mate Nutrition Facts
Selected: 1 cup (medium) · 240 g
2
KCAL / 240G
Carbs
0.7g
· 0% DV
Protein
0.5g
· 1% 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 58% · Protein 42% · Fat 0%
Yerba mate nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 2 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0.5 g | 1% |
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 Cup of Yerba mate?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 2 kcal |
| 1 piece (mini) | 50 g | 1 kcal |
| 100 g | 100 g | 1 kcal |
| ½ cup (half) | 120 g | 1 kcal |
| 1 cup (small) | 180 g | 2 kcal |
| 1 cup (large) | 350 g | 4 kcal |
| 1 serving (jumbo) | 500 g | 5 kcal |
Calculated from 1 calories per 100 g.
Frequently Asked Questions About Yerba mate
What is yerba mate?
Yerba mate is an infusion made from the leaves of Ilex paraguariensis, a South American plant. It naturally contains caffeine and is commonly shared from a gourd through a filtered straw, though it can also be brewed like tea.
How do you prepare yerba mate?
Yerba mate is prepared by steeping its leaves in hot water. Traditionally, leaves go into a gourd and water is poured over them without fully submerging them; a bombilla, or filtered straw, is used to sip the infusion.
Does yerba mate have more caffeine than coffee?
Yerba mate contains caffeine, but whether it has more than coffee depends on the amount of leaves and how it is brewed. Both can feel stimulating, so your serving and sensitivity matter more than a blanket comparison.
Does yerba mate help you lose weight?
No, yerba mate does not cause weight loss on its own. Its caffeine may temporarily increase alertness, but it is not a weight-loss treatment; adding sugar or sweetened syrups also changes what you are drinking.
Can yerba mate keep you awake at night?
Yes, yerba mate can interfere with sleep when you drink it late because it contains caffeine. If caffeine affects you strongly, have it earlier in the day rather than relying on a fixed cutoff time.
Can you drink yerba mate every day?
Yes, many adults can drink yerba mate daily, while keeping their total caffeine intake in mind. Frequent or heavy intake can cause problems such as restlessness or poor sleep, and very hot drinks are best avoided.
What are the side effects of drinking too much yerba mate?
Too much yerba mate can cause caffeine-related effects such as jitteriness, a racing heartbeat, anxiety, stomach upset, or insomnia. If these occur, reduce your intake and avoid combining it with other high-caffeine drinks.
What is tereré, and how is it different from hot yerba mate?
Tereré is yerba mate prepared with cold water, a popular tradition in Paraguay and neighboring regions. The leaves are infused cold rather than with hot water, and people often add ice or citrus for a refreshing drink.
Why do people drink yerba mate from a gourd and bombilla?
The gourd and bombilla are traditional tools for sharing yerba mate: the bombilla filters the leaves while you sip. The same leaves are often infused repeatedly by adding more water, which makes the drink a communal ritual.
Is yerba mate safe during pregnancy?
Yerba mate contains caffeine, so it contributes to the caffeine you get from all sources during pregnancy. The appropriate limit depends on your situation and other drinks you consume; ask your healthcare professional for personalized guidance.
Yerba mate Vitamins & Minerals
Vitamins
B3
0.72mg · 5% DV
B2
0.05mg · 4% DV
B1
0.02mg · 2% DV
B5
0.07mg · 1% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.02mg · 2% DV
Magnesium
7.2mg · 2% DV
Phosphorus
12mg · 2% DV
Potassium ⭐
48mg · 1% DV
Sodium
2.4mg · 0% DV
Yerba mate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yerba mate
To burn the 2 calories in 1 cup (medium) (240 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 Yerba mate?
Yerba mate is an infusion made from the dried leaves of a South American plant, steeped in hot water. It is especially rooted in everyday life in Argentina, Uruguay, Paraguay and parts of Brazil, where it is traditionally sipped from a gourd through a filtered metal straw.
Its flavour is grassy and pleasantly bitter, sometimes with a smoky edge. You can drink it plain or add herbs or citrus; in its countries of origin, sharing a gourd is a familiar social ritual. Unsweetened yerba mate has very little energy but naturally contains caffeine. If you are trying it at home, steep the leaves in a cup or use a tea infuser, and keep the caffeine in mind when choosing how much and when to drink.
How Nutritious Is Yerba mate?
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 Yerba mate 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 Yerba mate Contain Allergens?
No known major allergens
Which Diets Is Yerba mate Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yerba mate Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.