Is Yerba High in Caffeine? Unpacking the Facts of This Nutritious Drink

October 10, 2025 •

4 min read

A typical 8-ounce cup of yerba mate contains an average of 30–85 mg of caffeine, placing it between coffee and most teas. This often raises the question, Is yerba high in caffeine? The answer depends on your reference point and brewing method, as this South American brew provides a distinct and balanced energetic effect.

Quick Summary

Yerba mate provides a moderate amount of caffeine, generally less than coffee but more than green tea, delivering a sustained energy boost without the jitters thanks to a blend of stimulating compounds.

Key Points

Caffeine Level: Yerba mate has a moderate caffeine content, falling between coffee and most teas.
Balanced Energy: It provides a smoother, more sustained energy boost due to a unique blend of stimulants, including theobromine.
Brewing Matters: Caffeine content is highly dependent on brewing method, with traditional preparations extracting more over time than tea bags.
Rich in Antioxidants: The drink contains high levels of antioxidants, polyphenols, and saponins, which offer numerous health benefits.
Nutrient-Dense: It is a source of several vitamins and minerals, including B vitamins, vitamin C, iron, and magnesium.
Moderation is Key: Excessive consumption can lead to caffeine-related side effects like insomnia, jitters, and upset stomach.

Yerba mate is a traditional South American brew made from the dried leaves of the Ilex paraguariensis plant, a species of holly native to the region. Beyond being a social and cultural ritual, it has gained popularity worldwide as a natural energy drink and a nutritious beverage. While known for its energizing kick, understanding the actual caffeine content is key to incorporating it into a balanced diet.

The Caffeine Breakdown: Is Yerba High in Caffeine?

To determine if yerba mate is considered "high" in caffeine, it's helpful to understand its typical content compared to other popular drinks. On average, an 8-ounce cup of yerba mate contains between 30 and 85 mg of caffeine. This is significantly lower than the average cup of coffee but higher than most standard teas. However, the exact amount can vary widely depending on several factors:

Brewing Method: Traditional methods, which involve repeatedly refilling a gourd (mate) with hot water over a session, can extract a high aggregate amount of caffeine (250-300 mg over 1-1.5 liters). In contrast, a quick steep with a tea bag might yield much less caffeine (20-40 mg).
Leaf-to-Water Ratio: Using more yerba mate leaves in your brew results in a higher concentration of caffeine.
Water Temperature: Hotter water generally extracts more caffeine, though boiling water is not recommended as it can burn the leaves and create a bitter taste.
Steeping Time: The longer the leaves steep, the more caffeine is released.
Type of Yerba Mate: The cut of the leaves affects content. Despalada (without stems) typically has a higher caffeine concentration than con palo (with stems).

Yerba Mate Compared to Other Caffeinated Beverages

To put yerba mate's caffeine levels into perspective, here is a comparison with other common drinks. This table shows the typical average caffeine content per 8-ounce serving, as well as the general energy effect and potential side effects.


Feature	Yerba Mate	Coffee (Drip)	Black Tea	Green Tea
Caffeine Content (per 8 oz)	30-85 mg	95-200 mg	40-70 mg	20-45 mg
Energy Effect	Sustained release, balanced boost	Rapid jolt, potential for crash	Moderate lift, sustained	Milder, more subtle boost
Primary Stimulants	Caffeine, Theobromine, Theophylline	Caffeine	Caffeine, Theophylline	Caffeine, L-theanine
Potential Downsides	Insomnia, jitters with excess	Jitters, anxiety, digestive issues	Less common side effects	Minimal side effects

A Balanced Energy Boost, Not a Jolt

Many yerba mate drinkers report a smoother, cleaner energy boost compared to coffee. The reason for this unique effect lies in its rich chemical composition. Yerba mate contains not only caffeine but also theobromine and theophylline, which are related xanthine alkaloids.

Theobromine: Also found in chocolate, this compound acts as a milder, longer-lasting stimulant and can relax smooth muscles. It is thought to help balance out the more intense effects of caffeine.
Theophylline: This compound has bronchodilating effects and works synergistically with caffeine and theobromine to provide a balanced and sustained alertness.

The combination of these stimulants, along with its vitamins and minerals, is why yerba mate often provides a “calm focus” without the nervousness and energy crash that can accompany excessive coffee consumption.

Beyond Caffeine: The Nutritional Powerhouse

Apart from its stimulating effects, yerba mate is highly valued for its dense nutritional profile. It is packed with a wide array of vitamins, minerals, and antioxidants that contribute to overall health. A single cup of yerba mate contains:

Antioxidants: Yerba mate is a rich source of polyphenols, flavonoids, and caffeoyl derivatives. It contains more antioxidants than green tea, which helps protect the body against cell damage from free radicals.
Saponins: These bitter-tasting compounds possess anti-inflammatory properties.
Vitamins: It provides several essential vitamins, including C, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5, and B6.
Minerals: Important minerals found in the brew include calcium, manganese, iron, selenium, potassium, magnesium, phosphorus, and zinc.
Health Benefits: This powerful nutritional blend may improve heart health by helping to lower LDL cholesterol, aid in weight management by promoting satiety and increasing fat oxidation, and boost the immune system.

Potential Side Effects and Safety Considerations

While generally safe for most people in moderation, the caffeine content in yerba mate can cause side effects if consumed in excess, particularly in those who are sensitive to stimulants. Potential side effects include:

Insomnia
Jitteriness or nervousness
Headaches
Increased heart rate
Upset stomach or nausea

Additionally, research has suggested a potential link between the consumption of very hot beverages, including yerba mate, and an increased risk of certain cancers, specifically in the oral and esophageal tracts. It is recommended to consume yerba mate at warm or cooler temperatures to mitigate this risk.

Certain individuals should exercise caution or avoid yerba mate altogether due to its caffeine content, including pregnant and breastfeeding women, those with anxiety disorders, or people with high blood pressure or heart conditions. As with any dietary change, consulting a healthcare provider is recommended if you have concerns or underlying health issues.

Conclusion

To answer the question, is yerba high in caffeine?, the answer is relative. Compared to a standard cup of coffee, yerba mate contains a moderate amount of caffeine. However, its concentration is generally higher than most black and green teas. The unique composition of yerba mate, including the presence of theobromine and other nutrients, results in a distinct, balanced, and sustained energy boost that many people find preferable to the rapid jolt and crash associated with coffee. This makes it a compelling option for those seeking a natural and nutritious alternative to their usual daily brew. By understanding how brewing methods and preparation affect the final caffeine content, you can tailor your yerba mate experience to your personal energy needs and enjoy the wide range of health benefits it offers. For further information on healthy dietary choices, you can explore resources like the National Institutes of Health.

Frequently Asked Questions

No, the caffeine content in a typical cup of yerba mate is less than that of an average cup of coffee. However, some people find the energy boost more balanced and sustained due to other compounds in yerba mate, like theobromine.

Yerba mate is less likely to cause jitters compared to coffee because its caffeine is often released more slowly, and it contains other compounds like theobromine and theophylline that mellow the stimulant effect.

On average, yerba mate contains more caffeine than green tea. A typical cup of green tea has 20-45 mg of caffeine, while yerba mate usually contains 30-85 mg per 8-ounce serving.

While generally safe in moderation, excessive consumption can lead to caffeine-related side effects. Additionally, there is evidence linking very hot yerba mate consumption to certain cancers, so it is recommended to drink it at a warm or cooler temperature.

Individuals who are sensitive to caffeine should consume yerba mate with caution, especially since the caffeine content can vary widely depending on the brewing method. It is best to start with a small amount to see how your body reacts.

Many people report that the energy boost from yerba mate is smoother and more sustained than coffee, resulting in a less intense crash or no crash at all.

Yerba mate can contribute to daily fluid intake but, like all caffeinated beverages, it has mild diuretic properties. In moderate amounts, it won't cause significant dehydration.

Yes, decaffeinated versions of yerba mate are available, allowing individuals to enjoy the flavor and nutritional benefits without the stimulating effects of caffeine.