Yerba Mate: Caffeine, Benefits and Is It Bad for You?

Part of our Alpha GPC & NeuroMatcha guide library.

Yerba mate has moved from South American gourds to U.S. grocery shelves in cans, tea bags and loose leaf. People pick it up as a coffee alternative, then wonder how much caffeine it really has, whether it is good for you, and why some headlines link it to cancer. Here is what the research shows, how it compares with coffee and matcha, and how much is reasonable in a day.

What you'll learn

• What yerba mate is and how much caffeine it has
• How yerba mate compares with coffee and matcha
• What studies show about energy, weight and cholesterol
• What the cancer research actually says, and the side effects to know
• How much yerba mate per day is reasonable, and how to make it

What is yerba mate?

Yerba mate, or maté, is an infusion made from the dried leaves of Ilex paraguariensis, a holly tree native to South America. It is drunk mainly in South America and, to a lesser extent, in the Middle East, Europe and North America, and it is traditionally drunk very hot, at about 70 °C (IARC).

In South America, chimarrão is made by repeatedly adding hot water to a gourd packed with leaves, while tereré is made with cold water (Meinhart et al., 2010). Its main stimulants are caffeine and theobromine, the same compounds found in coffee and chocolate, and it is rich in plant compounds called polyphenols (Płatkiewicz et al., 2024; Heck & de Mejia, 2007).

How much caffeine is in yerba mate?

A review of the research puts yerba mate at about 42 to 82 mg of caffeine per 150 mL cup, which is about 5 fluid ounces by our calculation (Najman et al., 2024). The same review gives about 42 to 121 mg for coffee and 12 to 52 mg for green tea in the same size cup. How much you actually get depends on how you brew it:

• Steeping time. In one analysis, caffeine rose from 15 mg to 25.8 mg per 100 mL when the steep at 70 °C went from 15 to 60 minutes (Najman et al., 2024).
• Water temperature. Infusions made with boiling water had less caffeine than those made at 70 °C (Najman et al., 2024).
• Hot or cold. In a lab comparison of commercial mates, hot infusions had about 10 to 31 micrograms of caffeine per mL and cold ones about 1.7 to 13 (Płatkiewicz et al., 2024).
• Cans and energy drinks. Bottled mate drinks vary widely and some add extra caffeine, so check the label.

For more drinks, see coffee alternatives compared by caffeine and how much caffeine is in tea.

Yerba mate vs coffee vs matcha

If you want the strongest wake-up, coffee usually wins. Yerba mate lands between tea and coffee. Matcha is usually gentler and contains L-theanine, an amino acid often credited with matcha's calmer feel, although the amount of caffeine matters more. See matcha vs coffee and L-theanine and caffeine.

Is yerba mate good for you? What studies show

Most yerba mate research is in the lab or in animals. The human trials are small, so treat these results as early:

• Energy and focus. In 12 active women, 2 grams of yerba mate raised self-rated focus, energy and concentration and lowered hunger compared with a placebo. During a 30-minute bike ride, fat burning was 0.21 grams per minute with yerba mate and 0.17 with the placebo (Alkhatib, 2017).
• Weight. In a 12-week trial in 30 Korean adults with obesity, 3 grams a day of yerba mate in capsules lowered body fat mass and body fat percentage compared with a placebo (Kim et al., 2015). But a 2025 review of 13 randomized trials found no significant effect on BMI or waist size (Li et al., 2025).
• Cholesterol and blood fats. The same review found no significant effect on total, LDL or HDL cholesterol or triglycerides (Li et al., 2025).
• Antioxidants. Yerba mate is rich in polyphenols, and hot infusions extract more of them than cold ones (Płatkiewicz et al., 2024). That is a lab finding, not proof of a health effect.

The most reliable effect is the one you can feel: caffeine helps you stay alert.

Is yerba mate bad for you? The cancer question

This is the reason for most of the scary headlines. In 2016 the International Agency for Research on Cancer (IARC), the WHO's cancer agency, reviewed the evidence (IARC; Loomis et al., 2016):

• Very hot drinks of any kind, above 65 °C (149 °F by our calculation), are "probably carcinogenic" for cancer of the esophagus. Studies in South America and other places where mate or tea is drunk at about 70 °C (158 °F by our calculation) found that risk rose with drinking temperature.
• Mate that is not very hot was "not classifiable" as a cause of cancer, because the evidence was inadequate.
• IARC's director said the temperature, rather than the drinks themselves, appears to be responsible.

Researchers have also measured polycyclic aromatic hydrocarbons (PAHs), a group of chemicals that includes known carcinogens, in yerba mate. Eight commercial brands contained 536 to 2,906 ng of PAHs per gram of dry leaf, and part of that passed into both hot and cold infusions (Kamangar et al., 2008). What that means for people who drink mate now and then is not known.

The practical takeaway: let your mate cool before you sip it, and do not make scalding-hot mate an all-day habit.

Yerba mate side effects

Most side effects come from caffeine. Too much can cause insomnia, irritability, headaches and nervousness (Health Canada), and caffeine increases stomach acid, which can upset some stomachs (MedlinePlus). In trials, reported side effects included irritation of the mucous membranes, trouble sleeping, a fast heartbeat, chest pain (angina), headache and stomach discomfort (Li et al., 2025).

Yerba mate may also lower how much iron you absorb from a meal. In 14 people with hereditary hemochromatosis, an iron overload condition, drinking it with a meal sharply reduced the rise in blood iron compared with water (Pagliosa et al., 2021). If you have low iron, ask your health care provider about when to drink it.

For the limits on caffeine, see how much caffeine is too much.

Does yerba mate make you crash or poop?

Crash. Any caffeine can leave you tired when it wears off, and a stronger brew means a bigger drop. If you drink it daily and stop suddenly, withdrawal symptoms such as headache and tiredness usually start 12 to 24 hours later and can last 2 to 9 days (Juliano & Griffiths, 2004). See why caffeine crashes happen.

Poop. No study has tested whether yerba mate makes you poop. With coffee, the caffeinated version stimulated the colon 23% more than decaf, so caffeine likely plays a part (Rao et al., 1998). If mate sends you to the bathroom, a weaker brew or drinking it with food may help. See why coffee makes you poop.

How much yerba mate per day?

There is no official limit for yerba mate itself, so go by caffeine. For healthy adults, the FDA cites 400 mg a day as an amount not generally associated with negative effects (FDA). At 42 to 82 mg per 150 mL cup, that is roughly 5 to 9 small cups by our calculation, minus any coffee, tea, soda or energy drinks you have the same day.

• Timing. You may feel caffeine for 4 to 6 hours (MedlinePlus), and a meta-analysis found a typical coffee should be finished at least 8.8 hours before bed (Gardiner et al., 2023). Morning or early afternoon is safest.
• Temperature. Let it cool so you are not drinking it above 65 °C (IARC).
• Talk to your provider first if you are pregnant or breastfeeding, are sensitive to caffeine, have heart rhythm problems or anxiety, or take medication. A pharmacist can check for interactions.

How to make yerba mate

You can drink it the traditional way or treat it like loose-leaf tea:

1. Gourd and bombilla. Fill a gourd about halfway with leaves, tilt it, add a little cool water, then add hot water and sip through a filtered metal straw. Refill with hot water as you go.
2. French press or tea infuser. Steep the loose leaves as you would loose-leaf tea, following the package directions. Longer steeps extract more caffeine (Najman et al., 2024).
3. Tea bags. Steep like a regular tea bag.
4. Cold (tereré). Use cold water or juice. In one lab comparison, cold infusions had less caffeine than hot ones (Płatkiewicz et al., 2024).

Use hot, not boiling, water: in one study, infusions made at 70 °C had more polyphenols than those made with boiling water (Najman et al., 2024). Whatever method you use, let it cool before you drink it.

Prefer a gentler cup? Where matcha fits

If yerba mate feels too strong or too bitter, matcha is another tea-based option with a smaller typical caffeine dose and L-theanine. NeuroMatcha has 17.64 mg of caffeine per 2-tablespoon serving (Product Facts), less than a typical cup of yerba mate. To learn more, see does matcha have caffeine? and matcha benefits: what the research shows.

Common myths (quick reality check)

• Myth: Yerba mate contains "mateine," not caffeine. Reality: Lab analyses identify caffeine and theobromine as the main stimulants in yerba mate. It is the same caffeine that is in coffee.

• Myth: Yerba mate causes cancer. Reality: The WHO's cancer agency found that very hot drinks of any kind, above 65 °C, probably raise esophageal cancer risk. Mate that is not very hot was not classifiable as a cause of cancer.

• Myth: Yerba mate melts fat. Reality: One small trial found less body fat with yerba mate capsules, but a 2025 review of 13 randomized trials found no significant effect on BMI or waist size.

Frequently asked questions (FAQ)

Is yerba mate good for you?

For most healthy adults, yerba mate in moderate amounts is fine. It provides caffeine and polyphenols, and small trials suggest it can boost alertness. Evidence for weight loss and cholesterol is weak.

Does yerba mate have more caffeine than coffee?

Usually less or about the same. A 150 mL cup of yerba mate has roughly 42 to 82 mg of caffeine, while an 8-ounce cup of brewed coffee has about 95 mg.

Does yerba mate cause cancer?

The WHO's cancer agency says drinking any beverage very hot, above 65 °C (149 °F), probably raises the risk of esophageal cancer. Mate that is not very hot was not classifiable as a cause of cancer. Let it cool before you drink it.

How much yerba mate is safe per day?

There is no official limit for yerba mate. For healthy adults, the FDA cites 400 mg of caffeine a day, which is roughly 5 to 9 small 150 mL cups by our calculation, counting all other caffeine you have.

Does yerba mate make you crash?

It can, like any caffeinated drink, especially if you drink a strong brew. Smaller cups spread through the morning tend to mean a smaller drop.

Does yerba mate make you poop?

It has not been studied directly. Caffeine appears to stimulate the colon, so yerba mate may have a similar effect for some people.

Is yerba mate better than matcha?

Neither is better for everyone. Yerba mate usually has more caffeine per cup. Matcha usually has less caffeine and contains L-theanine, so it may suit people who find stronger caffeine drinks too much.

Related guides

• Coffee alternatives compared by caffeine
• Matcha vs coffee
• Does matcha have caffeine?
• How much caffeine is in tea?
• How much caffeine is too much?
• Does kombucha have caffeine?

Disclaimer and when to seek help

This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider before using yerba mate regularly if you are pregnant or breastfeeding, are sensitive to caffeine, have heart rhythm problems, anxiety, low iron or stomach problems, or take medication.

References

1. International Agency for Research on Cancer. "IARC Monographs evaluate drinking coffee, maté, and very hot beverages." Press Release No. 244, June 15, 2016.
2. Loomis D, et al. "Carcinogenicity of drinking coffee, mate, and very hot beverages." The Lancet Oncology, 2016;17(7):877-878. doi:10.1016/S1470-2045(16)30239-X
3. Kamangar F, et al. "High levels of carcinogenic polycyclic aromatic hydrocarbons in mate drinks." Cancer Epidemiology, Biomarkers & Prevention, 2008;17(5):1262-1268. doi:10.1158/1055-9965.EPI-08-0025
4. Najman K, et al. "Changes in the Physicochemical and Bioactive Properties of Yerba Mate Depending on the Brewing Conditions." Molecules, 2024;29(11):2590. doi:10.3390/molecules29112590
5. Płatkiewicz J, et al. "Antioxidant Capacity, Phenolic Compounds, and Other Constituents of Cold and Hot Yerba Mate (Ilex paraguariensis) Infusions." Antioxidants, 2024;13(12):1467. doi:10.3390/antiox13121467
6. Meinhart AD, et al. "Methylxanthines and phenolics content extracted during the consumption of mate (Ilex paraguariensis St. Hil) beverages." Journal of Agricultural and Food Chemistry, 2010;58(4):2188-2193. doi:10.1021/jf903781w
7. Heck CI, de Mejia EG. "Yerba Mate Tea (Ilex paraguariensis): a comprehensive review on chemistry, health implications, and technological considerations." Journal of Food Science, 2007;72(9):R138-R151. doi:10.1111/j.1750-3841.2007.00535.x
8. Alkhatib A. "Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise." Nutrients, 2017;9(8):882. doi:10.3390/nu9080882
9. Kim SY, et al. "Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial." BMC Complementary and Alternative Medicine, 2015;15:338. doi:10.1186/s12906-015-0859-1
10. Li D, et al. "Yerba Maté and its impact on glycemic control and metabolic health: a systematic review and meta-analysis." Frontiers in Endocrinology, 2025;16:1641592. doi:10.3389/fendo.2025.1641592
11. Pagliosa CM, et al. "Ilex paraguariensis (A. St.-Hil.) leaf infusion decreases iron absorption in patients with hereditary hemochromatosis: a randomized controlled crossover study." Food & Function, 2021;12(16):7321-7328. doi:10.1039/d1fo00482d
12. U.S. Department of Agriculture. FoodData Central: brewed coffee, black tea and green tea.
13. U.S. Food and Drug Administration. "Spilling the Beans: How Much Caffeine Is Too Much?"
14. Health Canada. "Caffeine in Foods".
15. MedlinePlus (U.S. National Library of Medicine). "Caffeine".
16. Meyer BR, et al. "Catechin composition, phenolic content, and antioxidant properties of commercially-available bagged, gunpowder, and matcha green teas." Plant Foods for Human Nutrition, 2023;78(4):662-669. doi:10.1007/s11130-023-01121-2
17. Koláčková T, et al. "The Effect of In Vitro Digestion on Matcha Tea Active Components and Antioxidant Activity." Antioxidants, 2022;11(5):889. doi:10.3390/antiox11050889
18. Rao SS, et al. "Is coffee a colonic stimulant?" European Journal of Gastroenterology & Hepatology, 1998;10(2):113-118. doi:10.1097/00042737-199802000-00003
19. Gardiner C, et al. "The effect of caffeine on subsequent sleep: A systematic review and meta-analysis." Sleep Medicine Reviews, 2023;69:101764. doi:10.1016/j.smrv.2023.101764
20. Juliano LM, Griffiths RR. "A critical review of caffeine withdrawal." Psychopharmacology, 2004;176(1):1-29. doi:10.1007/s00213-004-2000-x