Last Updated on November 14, 2025 by Krista Linares, MPH, RD
Disclosure: This post was sponsored by Yerba Madre. As always, all opinions are my own. I only work with brands I trust and believe will bring value to this community. You can learn more about our editorial process and policies here.
The benefits of yerba mate go beyond just giving you a quick caffeine boost.
This drink has some serious health benefits, plus it’s a beautiful reminder of culture, connection, and community.
As a Latina dietitian, I’m a little bit obsessed with highlighting all the ways traditional Latin American foods can nourish us. Yerba Mate is a great example of a traditional South American drink with meaning and health benefits you’ll want to enjoy!
In this article, we’ll go over the top three nutrition benefits of yerba mate, and tips for getting the most nutrition out of your mate.
This article is featured in the “Yerba Mate” issue of our zine! Read the whole issue here.
What is Yerba Mate?
Yerba mate refers to the dried leaves of the Ilex paraguariensis tree, native to South America.
Yerba mate was originally prepared and consumed by the Guarani people, indigenous to South America. Today it is a treasured drink and cultural touchstone in Argentina, Chile, Brazil, Paraguay and Uruguay.
Yerba mate is most traditionally enjoyed as a brewed, loose leaf drink, seen in the traditional gourd with a long metal straw. It’s common practice to share a gourd of mate with friends, as a communal break.
Benefits of Yerba Mate
You may already love it, but have you ever wondered if yerba mate is good for you?
My favorite reason to drink yerba mate is the chance to slow down and take a break with friends. But there are also some very real nutrition benefits to consider when enjoying yerba mate!
Here are the top three health benefits of drinking yerba mate.
Caffeine without the crash
Caffeine can be a great midday energy boost, but if you’ve ever gotten the jitters after one too many cold brews, you know it can be easy to overdo it.
Choosing a caffeine source that’s a bit more moderate, like yerba mate, can still give you your midday boost without the crash you might experience from more concentrated sources of caffeine.
Total caffeine content in your yerba mate will vary depending on your serving size and a few other factors.
My favorite way to prepare yerba mate is the individual bags or loose-leaf in a gourd. Mate prepared in this way has about 30 mg of caffeine per serving. That’s similar to a cup of green tea (1), and much less than the 96 mg found in a typical cup of coffee (2).Â
So if you’re looking for a smooth, sustained energy boost, yerba mate might be the right choice for you!
Packed with nutrients
We love plants! One of the main reasons experts love to recommend eating at least 30 plants a week is because different plants have different nutrient profiles, and yerba mate is no exception.Â
Made from the dried leaves of the Ilex paraguariensis tree, yerba mate is a rich source of B vitamins, vitamin C, magnesium, potassium, and over 24 antioxidants!
This may be why emerging research is evaluating if yerba mate may help fight inflammation, decrease blood pressure, and improve LDL cholesterol (3).Â
The combination of antioxidants and moderate caffeine may be one reason why researchers see potential benefits for athletes.
One trial found yerba mate improved performance in cyclists (4). Another study suggested yerba mate may help increase exercise effectiveness (5). These performance benefits are most likely due to the caffeine, which can reduce fatigue and perceived exertion (6).Â
Additionally, antioxidants like chlorogenic acid can help improve recovery by reducing inflammation (7).
Sharpen your focus
It’s not just the caffeine in yerba mate that helps give your focus a boost!
Yerba mate also contains compounds called theobromine and theophyllin, also commonly found in chocolate and tea. According to the team at Yerba Madre, these compounds can enhance focus, improve mood, and even promote a gentle sense of euphoria.
One study found that the combination of theobromine and caffeine (found in yerba mate as well as chocolate), provides the same mood boost you would get with caffeine alone, but without increasing your blood pressure (8). Â
Another study suggested theobromine may help protect cognitive performance in older adults (9).Â
Dietitian Tips
Here are my favorite tips to get the most out of your yerba mate.
- You can drink brewed yerba mate hot or cold as an afternoon pick me up.Â
- Canned mate comes in a variety of flavors! Look for a lower sugar option if you’re watching your blood sugar.Â
- Add lemon slices for a refreshing twist without extra sugar.Â
How to Prepare
There are a few ways to prepare yerba mate. The most traditional (and most common) preparation method is to make it with loose leaf yerba mate in a gourd. You brew the yerba mate in the same gourd you drink it out of, and it can be brewed with hot or cold water.
See tips on how to brew yerba mate in a gourd here.Â
Another method to brew yerba mate is with a french press, or use individual bags of yerba mate to brew one mug at a time.
To brew mate with a French press, add a few tablespoons of loose leaf yerba mate to a french press, cover with hot water and let steep for a few minutes (total length of time will vary depending on how strong you’d like your brew to be).
Final thoughts
Yerba mate is a favorite cultural drink from South America, and it’s packed with nutrition benefits like antioxidants, and can give you a nice boost with less caffeine than a cup of coffee.
That’s why one of my favorite afternoon rituals is to reset with some fresh-brewed yerba mate in a gourd. Of course, the nutrition benefits are just one part of the story. Read our write up on why yerba mate is also good for your emotional well-being here.
And if you’re already on the yerba mate train, like me, check out one of our mate latte recipes here and here!
This article is featured in an issue of our digital zine, titled “The Yerba Mate Issue”! Read the whole issue for more nutrition facts and original yerba mate recipes.