Time to Read: 7 minutes
Quick Overview
Yerba mate and green tea are often lumped together, but they come from different plants and offer a different experience. Yerba mate is earthier and higher in caffeine, with a steady energy many people love. Green tea is lighter and gentler. Neither is objectively better, it comes down to the flavor, energy, and ritual you want.
In this article, you'll learn:
- Where each drink comes from
- How they compare on caffeine and flavor
- Their antioxidants and nutrients
- How each is prepared
- How to choose the right one for you
Every year, South America produces hundreds of thousands of tons of yerba mate. Argentina alone makes around 172,000 tons a year, with another 80,000 to 120,000 from Brazil and 60,000 from Paraguay. It has grown quickly in popularity, but there is still plenty of confusion about how it compares to tea.
If you are on the fence about trying yerba mate, here is a clear look at how it stacks up against green tea.
Yerba Mate vs Green Tea at a Glance
Both are plant-based and both contain caffeine, but they differ in almost every other way.
| Yerba Mate | Green Tea | |
|---|---|---|
| Plant and origin | Ilex paraguariensis, South America | Camellia sinensis, Asia |
| Caffeine per cup | Around 80 mg | Around 45 mg |
| Energy feel | Steady and sustained, less crash | Milder, gentle lift |
| Flavor | Earthy and herbal, sometimes toasted or bitter | Light, delicate, slightly astringent |
| Main antioxidant | Chlorogenic acid | EGCG |
| Re-steeps | Up to about 10 refills | 2 to 3 |
| Traditional preparation | Gourd and bombilla | Teapot |
What is yerba mate?
Yerba mate is an herb native to South America, and one of the few plants in the world that naturally produces caffeine (along with cacao, kola, guarana, tea, and coffee). Green tea, by contrast, comes from the Camellia sinensis plant grown across Asia, including Japan, China, Taiwan, Vietnam, and India.
The yerba mate herb is brewed into the yerba mate drink, the national drink of Argentina, Uruguay, Paraguay, and southern Brazil, where it is consumed several times more often than coffee. It is prepared as an infusion, much like tea, but it contains no actual tea leaves. Many people drink it the way they would green tea, but it is a completely different beverage.
How do they taste?
Green tea tends to be light, delicate, and slightly astringent, and most varieties share a similar profile. Yerba mate varies more depending on the type and how it is prepared. It can lean herbaceous or a little sweet.
Powdered yerba mate tends to be more bitter, while loose-leaf styles are lighter and smoother. Yerba mate is least bitter when it is roasted, which gives it a richer, fragrant, more earthy character. If you are not sure where to start, our guide to choosing your first yerba mate can help.
How is each one prepared?
The two drinks are prepared differently. Both use a similar water temperature, around 160 to 180 degrees Fahrenheit, but the steeping differs. Green tea steeps for about one or two minutes on the first infusion, while yerba mate takes around five.
You can also re-steep yerba mate far more often. Green tea loses its flavor after two or three infusions, while yerba mate can be refilled up to about ten times before fading.
Green tea just needs a good teapot. Yerba mate can be brewed in a teapot with a strainer or even a French press, but the traditional way uses a gourd and a bombilla, a metal straw that also acts as a strainer.
How do the health benefits compare?
Both yerba mate and green tea are associated with a range of potential health benefits, though they contain different nutrients, and research is still developing. Here is how they generally compare.
Antioxidants
Both are rich in antioxidants, compounds that help the body manage oxidative stress. Green tea's dominant antioxidant is EGCG, while yerba mate's is chlorogenic acid, the same antioxidant found in green coffee beans. Research has linked both compounds to potential benefits for heart health, metabolism, and cognition, though findings vary and more study is needed. Yerba mate has been measured as having a higher overall antioxidant concentration than green tea.
Caffeine
Both are natural sources of caffeine, but yerba mate has more. A cup of yerba mate contains roughly 80 mg, compared with about 45 mg in green tea. If you want more of an energy lift, yerba mate delivers it, and many drinkers describe the effect as smooth and sustained rather than a spike and crash, with fewer jitters. As with any caffeine, how it affects you depends on your own sensitivity.
Nutrients
Yerba mate is often noted for its broad nutrient profile, including vitamins, minerals, amino acids, and other plant compounds such as polyphenols and flavonoids. It is not a substitute for a balanced diet, but it is a flavorful way to enjoy a nutrient-rich drink.
Weight management
Both drinks are sometimes associated with weight-management benefits, largely because caffeine can modestly support metabolism. Because yerba mate contains more caffeine, it may have a slightly stronger effect, but this is best thought of as a small supporting factor rather than a weight-loss solution on its own.
Good to Know
Research on both drinks is ongoing, and individual results vary. This article is for general information and is not medical advice. If you have specific health questions, check with a healthcare professional.
So which one is better?
Neither is objectively better. Both offer real benefits and can be a great addition to your day. Yerba mate tends to be higher in caffeine and antioxidants and offers a longer, more social, refill-friendly ritual. Green tea is lighter, quicker to make, and gentler on caffeine. If you want steadier energy and a drink you can sip for hours, yerba mate is a natural fit. If you prefer something subtle and low-key, green tea may suit you better.
How to prepare and serve yerba mate
To get the most out of yerba mate, prepare it the traditional way with a gourd and bombilla. Fill the gourd with yerba, then pour a little cool water in first and let it absorb before adding hot water on top. Never strain the leaves out; instead, sip through the bombilla, which filters them for you. There are also plenty of foods that pair well with yerba mate, from empanadas to sweet pastries.
Frequently Asked Questions
Does yerba mate have more caffeine than green tea?
Yes. A cup of yerba mate has roughly 80 mg of caffeine, while green tea has around 45 mg, though exact amounts vary with preparation.
Is yerba mate a type of tea?
Not technically. True tea comes from Camellia sinensis, while yerba mate comes from a holly plant. It is brewed like tea, but it is a different plant and drink.
Which has more antioxidants?
Studies have measured yerba mate as having a higher overall antioxidant concentration than green tea, though they contain different antioxidant compounds.
Can you re-steep yerba mate?
Yes, and far more than green tea. Yerba mate can be refilled up to about ten times, while green tea usually fades after two or three.
Will yerba mate give me jitters like coffee?
Many drinkers describe yerba mate's energy as smooth and sustained rather than a spike and crash, but everyone responds to caffeine differently.
Start drinking yerba mate
Now that you know how yerba mate and green tea compare, it might be time to give mate a try. Explore our yerba mate, accessories, and starter kits to put together everything you need for the perfect cup.
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