Yerba Mate
Quick answer
A medium portion of Yerba Mate (240 ml) contains 7 kcal, with 1.2 g of net carbohydrates and 0.5 g of protein.
- Carbs1.2 g71.4%
- Protein0.5 g28.6%
- Fat0 g0%
- Fibre0 g
Percentages of total energy (calories)
How many calories are in yerba mate?
In Syria and Lebanon, mate has become part of sitting together with friends even more than in Argentina itself 😄 And the good news: a cup of mate (240 ml) without sugar has only about 7 calories. So you can drink several cups while you sit together without thinking about calories.
Does yerba mate raise blood sugar?
Mate on its own does not raise blood sugar, because it has half a gram of carbohydrate per 100 ml, so the glycemic index does not apply to it.
But like every drink, the story is the sugar you add on top. And since mate is refilled several times in the same cup, the spoonful of sugar with every refill adds up fast!
Yerba mate and caffeine
Mate contains caffeine, and that is what gives it its feeling of energy. So if you drink a lot of it in the evenings, it can affect your sleep. You can have your last cup a few hours before bed.
How to drink it smartly
- You can drink it without sugar from the start; you get used to the light bitter taste quickly.
- If you want some sweetness, you can try a drop of stevia in the cup.
- Watch out for water that is too hot: it is best hot but not boiling, because that way the taste comes out smoother.
Lighter alternatives
- Instead of mate with sugar: mate without sugar, or with a drop of stevia.
- Instead of sweet coffee in the evening: a light cup of mate without sugar.
Nutrition facts
| Nutrient | Per 100 ml | Per typical portion (240 ml) |
|---|---|---|
| Calories | 3 kcal | 7.2 kcal |
| Protein | 0.2 g | 0.5 g |
| Carbohydrate | 0.5 g | 1.2 g |
| Available carbohydrate | 0.5 g | 1.2 g |
| Sugar | less than 0.5 g | — |
| Fat | 0 g | 0 g |
| Dietary fibre | 0 g | 0 g |
| Glycemic index | Not applicable | |
| Glycemic load | Not applicable | |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 3 kcal per 100 g, ranking 19 of 48 in Drinks (lowest first).
Frequently asked questions
How many calories are in a cup of yerba mate?
About 7 calories per cup (240 ml), if it is without sugar.
Does yerba mate raise blood sugar?
On its own, no. The sugar you add with every refill is what makes the difference.
Does yerba mate contain caffeine?
Yes, and that is why it gives a feeling of energy. Cut down in the evening if it affects your sleep.
Does yerba mate help with weight loss?
It is a drink with almost no calories, so it works well on a diet. But no drink burns fat on its own.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Medically reviewed by Dr. Wassim Habib | Founder, WiBo Health · 31 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.