How much caffeine is in a yerba mate vs coffee? A Comparative Nutrition Guide

October 14, 2025 •

5 min read

While a standard 8-ounce cup of brewed coffee typically contains around 95 mg of caffeine, the same size serving of yerba mate tea averages slightly less, at 80–85 mg. However, this raw number doesn't tell the whole story of how much caffeine is in a yerba mate vs coffee and how each energizes the body.

Quick Summary

Yerba mate offers a smoother, sustained energy lift due to its caffeine combined with theobromine and theophylline, while coffee delivers a quicker, more intense jolt. Brewing methods, preparation time, and serving size heavily influence the final caffeine dose for both beverages.

Key Points

Caffeine Content: An 8-ounce cup of brewed coffee contains approximately 95 mg of caffeine, while yerba mate averages slightly less at 80–85 mg.
Smoother Energy: Yerba mate's combination of caffeine, theobromine, and theophylline provides a more balanced and sustained energy boost without the jittery side effects or crash associated with coffee.
Brewing Matters: For both beverages, the preparation method, temperature, and steeping time heavily influence the final caffeine concentration and flavor.
Nutrient-Rich Profile: Yerba mate is a nutritional powerhouse containing numerous vitamins, minerals, and antioxidants, while coffee is also a significant source of antioxidants.
Health Considerations: While both have benefits, excessive intake of either can cause side effects. Long-term consumption of very hot mate has been linked to cancer risk, while coffee's acidity can cause digestive issues.
Personal Choice: The better beverage for you depends on your sensitivity to caffeine, desired energy experience, and personal taste, not simply the caffeine amount.

Comparing the Caffeine Profile

At first glance, the caffeine difference between yerba mate and coffee might seem slight. An 8-ounce cup of standard brewed coffee generally delivers about 95 milligrams (mg) of caffeine, while an 8-ounce serving of yerba mate offers an average of 80–85 mg. Yet, these are just average figures, and several factors cause significant variations in the caffeine content of both beverages.

Factors Influencing Caffeine in Yerba Mate

Brewing Method: Traditional preparation in a gourd with a metal straw (bombilla) and multiple refills extracts caffeine slowly over time. However, modern methods like a French press can produce a higher concentration (up to 80–130 mg per serving), while tea bags may yield a lower amount (around 25 mg).
Water Temperature and Steeping Time: Hotter water and longer steeping times generally extract more caffeine from the leaves, but boiling water can scorch the yerba, creating a bitter flavor.
Leaf-to-Water Ratio: The more yerba mate leaves used relative to water, the higher the caffeine content will be. Traditional gourds are often packed more densely than a typical tea bag infusion.
Yerba Mate Cut: Yerba mate with stems (con palo) typically has a milder flavor and lower caffeine content compared to mate without stems (despalada), as caffeine is concentrated in the leaves.

Factors Influencing Caffeine in Coffee

Bean Variety and Roast Level: Robusta beans naturally contain more caffeine than Arabica beans. Lighter roasts retain more caffeine than darker roasts because the longer roasting process slightly reduces caffeine content, though the difference is minimal.
Brewing Method: This is one of the most impactful factors. A small shot of espresso has a high concentration of caffeine per ounce, but a larger drip coffee or a potent cold brew (often steeped for 12-24 hours) can contain a much higher total caffeine count.
Grind Size and Contact Time: A finer grind and longer contact time with water (as in a French press) result in greater caffeine extraction. Espresso uses a very fine grind with high pressure, while cold brew uses a coarse grind with very long immersion.

Beyond the Numbers: The Stimulant Experience

The most significant difference between the two beverages lies not just in the quantity of caffeine, but in the overall energy experience. Yerba mate contains two other stimulating compounds from the xanthine family, theobromine and theophylline, which are absent or present only in trace amounts in coffee.

Yerba Mate's Smooth Energy: The combination of caffeine with theobromine and theophylline creates a unique synergistic effect. Theobromine, also found in chocolate, has a milder, longer-lasting stimulant effect that is thought to promote a sense of well-being and relaxed alertness. This leads to a smoother, more sustained energy boost and less chance of the anxiety, jitters, or crashes often associated with coffee.
Coffee's Intense Jolt: Coffee, with caffeine as its primary stimulant, typically delivers a more abrupt and intense energy spike. This quick onset is effective for a rapid wake-up call but can lead to a more pronounced crash as the caffeine wears off.

Health Benefits and Potential Drawbacks

Both beverages offer health advantages, primarily due to their antioxidant content, but they also come with specific considerations. Both should be consumed in moderation as part of a balanced diet.

Health Benefits

Yerba Mate: Rich in antioxidants, vitamins (A, B, C, E), and minerals, it may support weight management by boosting metabolism and suppressing appetite. Research also suggests it can enhance physical performance and offer heart-protective effects. It is also known for promoting focus without the anxiety that coffee can induce.
Coffee: Also high in antioxidants, coffee has been linked to a lower risk of type 2 diabetes, certain cancers, Alzheimer's, and Parkinson's disease. It's a proven ergogenic aid for athletes, enhancing physical performance.

Potential Drawbacks

Yerba Mate: The primary concern is related to cancer risk with long-term, high-volume consumption of very hot mate. Polycyclic aromatic hydrocarbons (PAHs) can form from the traditional preparation over fire, and the high temperature itself can damage the respiratory and digestive lining. Excessive intake can lead to typical caffeine-related side effects.
Coffee: High acidity can cause digestive issues, including heartburn and acid reflux, in some individuals. Overconsumption can lead to jitters, restlessness, anxiety, and sleep disturbances.

Yerba Mate vs. Coffee: At a Glance


Feature	Yerba Mate	Coffee (Brewed)
Average Caffeine (8 oz)	80–85 mg	~95 mg
Energy Type	Smooth, sustained lift	Quick, intense jolt
Crash Potential	Lower, due to gradual release	Higher, with potential for pronounced crash
Additional Stimulants	Contains theobromine and theophylline	Contains only trace amounts
Nutrient Profile	High in vitamins, minerals, and antioxidants	High in antioxidants
Potential for Jitters	Generally lower risk	Higher risk for sensitive individuals
Acidity	Less acidic, potentially gentler on the stomach	More acidic, may cause digestive issues
Preparation	Traditional gourd/bombilla, French press, bags	Drip, pour-over, espresso, French press
Flavor Profile	Earthy, herbal, can be bitter	Wide range, from rich to fruity

Which Brew is Right for You?

Choosing between yerba mate and coffee depends heavily on your personal health goals, taste preferences, and sensitivity to caffeine. If you seek a powerful, immediate kick to start your day and don't experience negative side effects like jitters, coffee remains an excellent choice. It offers robust flavor and a wide range of preparation options. On the other hand, if you are looking for a more balanced, sustained energy lift without the intensity or potential crash, yerba mate might be the better fit. It is particularly appealing to those who prefer a less acidic beverage and appreciate the rich antioxidant profile.

Experimenting with brewing methods for both can help you fine-tune the caffeine delivery. For instance, a traditional yerba mate preparation delivers a steady flow over a longer period, while a cold brew coffee offers a high-caffeine punch over many hours. Ultimately, both beverages can be a part of a healthy diet when consumed in moderation, and the 'best' option is simply the one that makes you feel your best.

Conclusion

While the caffeine content per standard serving is slightly lower in yerba mate compared to coffee, the total intake and physiological effects are subject to significant variation based on brewing techniques and consumption habits. The defining difference lies in yerba mate's unique combination of caffeine, theobromine, and theophylline, which results in a smoother, more sustained energy without the sharp jitters and crash of coffee. Both beverages offer valuable antioxidants and other health benefits, but your ideal choice depends on whether you prefer an intense, immediate energy jolt or a gentle, prolonged alertness. Understanding these distinctions allows you to make an informed dietary decision tailored to your unique energy and health needs. To learn more about the science behind caffeine's effects on the body, refer to the resources from the Cleveland Clinic.

Frequently Asked Questions

Coffee typically provides a faster and more intense energy boost. Its caffeine offers a quick jolt, whereas yerba mate's blend of stimulants provides a smoother, more gradual lift.

It is not definitively 'better,' but offers a different profile. Yerba mate provides a wider range of vitamins and minerals and a smoother energy release. Coffee, however, is linked to a lower risk of certain diseases. The best choice depends on your individual health needs and how you react to caffeine.

Yerba mate is less likely to cause a significant energy crash compared to coffee. The presence of theobromine and theophylline helps modulate the caffeine's effects, leading to a more sustained alertness without the sharp peaks and valleys.

To increase caffeine extraction, you can use hotter water (below boiling), a longer steeping time, or increase the leaf-to-water ratio. Traditional preparation methods with a gourd and bombilla also tend to yield higher concentrations over time.

Yes, but only slightly. Lighter roasts have a negligibly higher caffeine content than darker roasts. The difference is generally not noticeable to most people, and other factors like bean type and brewing method have a much larger impact.

Long-term, high-volume consumption of very hot yerba mate has been linked to an increased risk of certain cancers, likely due to the high temperature damaging the respiratory and digestive linings. Moderate consumption, especially at cooler temperatures, is not associated with this risk.

If you are highly sensitive to caffeine and experience jitters or anxiety from coffee, yerba mate might be a better option. Its smoother energy curve is often more tolerable for sensitive individuals. Always start with a small amount to see how your body reacts.