Is Yerba Mate High in Calories? A Comprehensive Guide

October 9, 2025 •

4 min read

With only 5 to 15 calories per cup, traditional brewed yerba mate is a naturally low-calorie beverage. This makes it an attractive alternative to sugary energy drinks and juices for those monitoring their calorie intake.

Quick Summary

Pure brewed yerba mate is a very low-calorie drink, containing only 5-15 calories per serving. The total calorie count increases significantly with the addition of sweeteners like sugar or honey, or other ingredients such as milk.

Key Points

Low in Calories: Pure, brewed yerba mate typically contains a very low 5-15 calories per cup.
Additives Add Calories: The calorie count increases significantly when sweeteners like sugar or honey, milk, or cream are added.
Weight Management Aid: The beverage's caffeine and antioxidant content may support metabolism and appetite regulation, aiding in weight loss.
Nutrient-Rich: In addition to low calories, it provides a healthy dose of antioxidants, vitamins, and minerals.
Canned Drinks Vary: Pre-packaged yerba mate drinks often contain high amounts of added sugar, so always check the nutrition label.
Compare to Alternatives: When compared to high-sugar sodas and juices, plain yerba mate is a much healthier, lower-calorie choice.

The Low-Calorie Nature of Pure Yerba Mate

At its core, brewed yerba mate is an incredibly low-calorie beverage. A typical 8-ounce cup contains a negligible amount, usually ranging from 5 to 15 calories. This places it on par with black coffee or unsweetened tea, making it a stellar option for those looking to cut back on high-calorie beverages without giving up a daily ritual. The minimal caloric content comes from a small amount of carbohydrates, with virtually no fat or sugar present in its natural form.

Beyond just being low in calories, pure yerba mate also boasts an impressive nutritional profile. It is rich in antioxidants, vitamins (including C, B1, and B6), and minerals like magnesium and zinc. These compounds contribute to the drink's health benefits, such as boosting energy and enhancing mental focus, without the added calories found in many commercial alternatives.

How Additives Impact Calorie Count

While the base beverage is low in calories, the final calorie count of your drink depends entirely on how it's prepared. A traditional mate steeped in hot water is a calorie-free base, but adding ingredients dramatically changes the nutritional outcome. This is a crucial point for anyone using yerba mate as part of a weight management plan.

Common Calorie-Adding Ingredients

Sugar and honey: Sweeteners are the most common source of added calories. A single teaspoon of sugar adds about 16 calories, and many people use more.
Milk or cream: Adding dairy products, or even plant-based milk, increases the calorie content. A cup of whole milk can add over 150 calories.
Syrups: Flavored syrups used in modern yerba mate lattes or cold brews are packed with sugar and artificial sweeteners, significantly boosting the caloric total.

Yerba Mate vs. Other Popular Beverages

To put yerba mate's caloric content into perspective, it's helpful to compare it with other common drinks. For someone aiming to reduce their overall calorie intake, replacing a sugary soda or juice with plain yerba mate can make a significant difference over time.


Beverage	Typical Calorie Count (per 8 oz)	Additional Calorie Notes
Pure Yerba Mate	5-15 calories	Naturally low, virtually calorie-free without additions.
Black Coffee	~2 calories	Can increase with added sugar, milk, or flavored syrups.
Sugary Soda	100+ calories	Primarily from high fructose corn syrup or sugar.
Fruit Juice	100+ calories	Often contains high amounts of natural and added sugars.
Energy Drinks	150+ calories	High in sugar and artificial ingredients.

Modern Formulations: Canned and Bottled Yerba Mate

With yerba mate's growing global popularity, many manufacturers offer canned and bottled versions. These convenient options often include added sugars, flavorings, and other ingredients that increase their calorie content, sometimes significantly. Always check the nutrition label on these products, as the caloric value will be much higher than a traditional brewed cup. Some brands deliberately market low-sugar options, but a quick label check is the only way to be certain.

Yerba Mate's Role in Weight Management

Some research suggests that yerba mate may support weight management efforts. Its caffeine content has a thermogenic effect, which can increase metabolism and help the body burn more calories, even at rest. Additionally, yerba mate can promote a feeling of fullness, which may help reduce appetite and overall calorie consumption. The diuretic properties can also help reduce water weight. However, it is essential to remember that yerba mate is not a magic solution. Sustainable weight loss requires a balanced diet and regular physical activity.

How to Prepare Low-Calorie Yerba Mate

For those looking to reap the benefits of yerba mate while keeping calories at a minimum, preparation is key. Here are some options:

Traditional Brew: This involves steeping loose yerba mate leaves in hot water (around 170°F/77°C) using a gourd and a filtered straw (bombilla). This is the purest, lowest-calorie method.
Tea Bags: Using yerba mate tea bags is a convenient, modern way to enjoy the brew with minimal effort and no added calories.
French Press: Similar to brewing coffee, a French press is an excellent way to prepare multiple servings of pure, low-calorie mate at once.
Iced Tereré: In hotter climates, a cold brew, known as tereré, is popular. It is a refreshing, calorie-free drink when made with plain cold water.

Conclusion

To definitively answer the question, "is yerba mate high in calories?" the answer is a clear no, in its pure, brewed form. This traditional South American beverage contains a minimal 5-15 calories per cup and is packed with beneficial antioxidants and nutrients. However, the total caloric content rises directly with the addition of sweeteners, milk, or cream. For those watching their weight, opting for a pure, unsweetened brew is the best strategy. While it may offer a gentle boost to metabolism and appetite control, it should be viewed as a healthy addition to a balanced lifestyle, not a standalone weight-loss solution. Enjoyed mindfully, yerba mate remains a flavorful and healthful choice for any beverage rotation.

Visit the official Matecaps blog for more on yerba mate's nutritional details.

Frequently Asked Questions

Pure, unsweetened yerba mate contains no sugar. The sugar content only comes from sweeteners like honey or sugar that are added during preparation, or from sugars added to commercial bottled and canned varieties.

Some studies suggest yerba mate may support weight loss by boosting metabolism (thermogenesis) and helping to control appetite by increasing feelings of fullness. However, it is not a magic bullet and works best as part of a balanced diet and exercise plan.

Not always. Canned and bottled yerba mate products often contain significant amounts of added sugars and other ingredients that drastically increase the calorie count. It is essential to check the label for nutritional information.

Yes, adding milk or other dairy products will increase the calorie count of yerba mate. To keep the calories low, consider using a calorie-free sweetener or plant-based milk alternatives in moderation.

Yes, pure yerba mate is suitable for keto or fasting diets because it is naturally low in calories and carbohydrates. However, adding any sweeteners or milk would break a fast and add carbs, so it must be consumed plain.

A typical cup of traditionally brewed yerba mate contains approximately 5 to 15 calories. This makes it a very low-calorie beverage when prepared without any additions.

In its purest form, yerba mate's calorie count is comparable to black coffee, which contains about 2 calories per cup. Both are low in calories, but the final count depends on added ingredients. Yerba mate offers a different nutritional profile with unique antioxidants.