Is mate as healthy as green tea? A comprehensive nutrition diet comparison

October 9, 2025 •

3 min read

According to numerous studies, both yerba mate and green tea are packed with beneficial compounds, but a close examination reveals surprising differences in their nutritional profiles. This article explores the question, Is mate as healthy as green tea?, breaking down everything from antioxidant content to potential health risks to help you decide which beverage is right for your diet.

Quick Summary

This article details the key nutritional, antioxidant, and caffeine differences between yerba mate and green tea, highlighting their respective health benefits and potential risks for a balanced diet.

Key Points

Antioxidant concentration: Yerba mate typically has a higher concentration of antioxidants, particularly chlorogenic acid, while green tea is renowned for its EGCG.
Caffeine levels: Yerba mate generally contains more caffeine per cup than green tea, providing a stronger, more sustained energy boost.
Nutrient diversity: Mate offers a broader spectrum of vitamins, minerals, and amino acids compared to green tea.
Energy effect: Green tea's L-theanine promotes a calming focus, whereas mate provides a smoother energy lift than coffee, often without the jitters.
Weight loss support: Both aid metabolism, but mate's higher caffeine content and appetite-suppressing effects may provide a slight advantage for weight management.
Potential health risks: Excessive intake of very hot yerba mate is linked to an increased risk of certain cancers, while high-dose green tea extracts can pose a risk of liver issues.

Both yerba mate and green tea have earned their reputations as health-promoting beverages, offering unique nutritional profiles rooted in different origins and traditions. While both are celebrated for beneficial compounds, choosing between them depends on specific needs, tastes, and caffeine sensitivity. This guide compares their chemical makeup, health effects, and preparation.

Origins and Production

Green tea, from the Camellia sinensis plant, is minimally processed to maintain its green color and high catechin content. Yerba mate, from the Ilex paraguariensis tree, is dried and aged, resulting in a distinct flavor and compound concentration.

Nutritional Powerhouses

Yerba mate provides a wider range of nutrients, including about 24 vitamins and minerals and 15 amino acids. Green tea has fewer active compounds but is rich in potent antioxidants like EGCG.

Antioxidant Content: A Closer Look

Both teas are rich in antioxidants that fight cell damage. Green tea's main antioxidant is EGCG, known for heart and cognitive benefits. Yerba mate has a higher total antioxidant content, dominated by chlorogenic acid, linked to lower cholesterol and blood pressure. Mate also contains unique compounds like CQAs and saponins.

Energy and Caffeine: A Different Kind of Buzz

Green tea has moderate caffeine (30–50 mg/cup) combined with L-theanine for a calm, focused energy. Yerba mate typically has more caffeine (80–85 mg/cup) and provides a smoother, more sustained energy boost due to compounds like theobromine.

Impact on Weight Management

Both teas can support weight loss through their thermogenic properties and caffeine. Mate's higher caffeine content and potential appetite suppression may offer a slight advantage. Green tea's EGCG also aids fat oxidation.

Comparative Health Benefits

Both beverages support heart health, digestion, and have anti-inflammatory properties. Mate may help lower LDL cholesterol, while green tea is being studied for potential anti-cancer effects.

Preparation and Flavor

Mate is traditionally brewed in a gourd with a bombilla for about 5 minutes and has an intense, earthy, and often bitter taste. Green tea is brewed for shorter periods at lower temperatures for a delicate, vegetal flavor.

Potential Risks and Considerations

Moderate consumption of both is generally safe. However, excessive intake of very hot yerba mate is associated with an increased risk of certain cancers, potentially due to PAHs or thermal injury. High doses of green tea extract can rarely cause liver damage, and excessive intake of either tea can lead to caffeine side effects.

Mate vs. Green Tea: Side-by-Side Comparison


Feature	Yerba Mate	Green Tea
Source Plant	Ilex paraguariensis (South American holly)	Camellia sinensis (Asian shrub)
Antioxidants	High overall concentration; dominant antioxidant is chlorogenic acid	High concentration of EGCG and other catechins
Nutrients	Contains 24 vitamins and minerals, 15 amino acids	Contains fewer active compounds (144 vs mate's 196)
Caffeine	Higher content (80-85 mg/cup), offers a sustained boost	Lower content (30-50 mg/cup), offers a calmer boost
Theanine	No	Yes, promotes relaxation and focus
Energy Effect	Smooth, sustained energy, less aggressive than coffee	Gentle, calming lift
Flavor Profile	Earthy, herbaceous, often bitter; can be roasted	Light, delicate, vegetal, sometimes astringent
Traditional Prep	Gourd and bombilla; longer steeping	Teapot or gaiwan; shorter steeping

The Verdict: Choosing Your Brew

The answer to whether is mate as healthy as green tea? is not a simple yes or no. Mate offers more diverse nutrients and a higher antioxidant load with a stronger energy boost. Green tea provides a calming, focused energy with L-theanine and potent EGCG. Your choice depends on your health goals and preferences. Consider mate for a robust energy and wider nutrients, and green tea for a milder taste and gentle lift. Be mindful of caffeine sensitivity and potential risks from excessive consumption. Both are healthy in moderation.

For more information on the potential risks of consuming herbal beverages, you can consult authoritative health resources, such as the NIH LiverTox entry on Yerba Mate.

Frequently Asked Questions

Yerba mate generally has a higher overall concentration of antioxidants compared to green tea. While green tea is rich in the antioxidant EGCG, mate contains higher levels of chlorogenic acid and other compounds that contribute to its antioxidant capacity.

Yes, yerba mate typically has a higher caffeine content than green tea. The energy boost from mate is often described as smoother and more balanced due to other compounds like theobromine, whereas green tea's caffeine is moderated by L-theanine for a calmer effect.

Both can aid in weight loss by boosting metabolism. However, because mate has a higher concentration of caffeine and acts as a potential appetite suppressant, some sources suggest it may offer a slight edge over green tea for weight management.

Excessive, long-term consumption of very hot yerba mate has been linked to a higher risk of some cancers, such as oral and esophageal cancer. This is believed to be due to polycyclic aromatic hydrocarbons (PAHs) and thermal injury.

Yes, for most adults, drinking moderate amounts of yerba mate daily is considered safe. However, due to the caffeine content and potential long-term risks associated with excessive, hot consumption, it is important to be mindful of your intake and consult a doctor if you have health concerns.

L-theanine is an amino acid known for its calming and relaxing effects. It is present in green tea, contributing to a state of focused calm, but is not found in yerba mate.

Yerba mate has a distinctively stronger, earthier, and sometimes bitter flavor profile, especially when brewed traditionally. Green tea, by contrast, is generally lighter, more delicate, and vegetal.

Yerba mate contains a higher amount of caffeine than green tea. If you are sensitive to caffeine, you might consider green tea as a milder option. The high caffeine in mate can cause side effects like nervousness, irritability, and insomnia in sensitive individuals.