Benefits of Yerba Mate vs. Coffee: The Clear Winner Is...

An energy boost. That’s what I need right now, you might be thinking. At your favorite café, you’re faced with a decision: yerba mate vs. coffee. Which do you choose?

You could choose a worldwide classic staple, the coffee bean, or you could choose the emerging, rising star, yerba mate.

You’ve heard all about the health benefits of coffee, but what about the health benefits of yerba mate? And what about caffeine content?

We’ve all been in the situation of having to choose between two equally attractive lifestyle beverages to satisfy our health and energy-related needs. But what are the facts on mate and coffee?

If you’re looking for all the details on fan-favorite functional beverages like coffee and yerba mate, you’ll find this article incredibly helpful. 

So, which is better? Let’s find out. In this article, we’ll explore:

• The advantages and disadvantages of yerba mate and coffee 

• The caffeine content of each

• The health benefits of yerba mate and coffee

• Some of the most commonly asked questions about yerba mate and coffee.

TL;DR Summary

• An 8-ounce cup of Joe provides about 80-100 milligrams of caffeine. A cup of yerba mate provides around 70-75 milligrams of caffeine.

• Yerba mate comes from South America, whereas coffee originates in Ethiopia.

• When it comes to yerba mate and coffee, both may help with weight management and a variety of chronic conditions.

• The compounds present in yerba mate provide a steadier, smoother energy than that of coffee.

• Yerba mate and coffee are both popular drinks for those looking for clean energy that sustains a healthy life.

What is yerba mate?

If you’re reading this, you’re likely not in Buenos Aires sipping from hollowed out gourds with metal straws (also called bombillas). But then again, maybe you are, and if so, congratulations! You’re experiencing authentic yerba mate.

Yerba mate comes from the Ilex Paraguariensis plant, a plant species that’s native to South America. This earthy, herbal, and slightly bitter-tasting plant tastes like a unique mix between tea and coffee.

In fact, the drink, yerba mate, is believed to originate from the Guaraní and Kaingang peoples, two indigenous peoples who lived in South America. When the Spanish arrived in the mid-16th century, they weren’t very fond of the Guaraní and Kaingang peoples’ yerba mate beverage.

By the 17th century, mate had all but become erased from the culture. Nonetheless, towards the end of the 19th century, yerba mate emerged on the scene and has since become a celebrated staple across South America.

Fortunately, the people of South America persisted, and the canned, sparkling yerba mate we’ve come to love and enjoy is attributed to the persistence of the native people in safeguarding this nutritious herb.

As such, yerba mate can now be found in cafes (say hello to mate lattes) and grocery stores (mate energy drinks, anyone?) across the continental U.S.. 

“So, what’s the buzz about mate?” you might be wondering. You’re about to find out.

The advantages of drinking yerba mate

Some of the advantages of drinking yerba mate include:

• Balanced and sustained energy for body and mind: The ingredients in yerba mate provide a sustained and lasting energy without the jitters (unlike coffee). The reason is that yerba mate includes key compounds like theophylline, theobromine, and polyphenols, natural stimulants that support metabolic and physical health to help manage chronic diseases (Manuela et. al., 2023).

• Body-positive nutrients: Yerba mate is chock full of vitamins, minerals, and antioxidants, including vitamins A, B1, B2, and B6. Yerba mate also includes trace minerals, like magnesium, zinc, copper, iron, and manganese. In fact, drinking about one liter of yerba mate daily could cover your body’s daily requirement of said minerals (Rzasa-Duran, et. al., 2022). Yerba mate is simply nutritious.

• Sustained focus and concentration: especially with vitamin-infused sparkling yerba mate tea drinks that include adaptogenic herbs like ashwagandha, yerba mate offers consumers a delicious beverage that also aids with focus and concentration.

• Natural support for weight management: yerba mate has been shown to support appetite regulation. In fact, some studies suggest that yerba mate may contribute to reduced body weight and fat when paired with a healthy weight management routine.

Okay, we might be biased, but we think yerba mate is pretty cool. Where else can you enjoy a time-honored beverage that’s also healthy for your body and mind?

Nevertheless, some disadvantages exist.

The disadvantages of drinking yerba mate

Alas, with all caffeinated beverages, disadvantages exist. The downsides of drinking yerba mate include:

• Caffeine content: Yerba mate packs a punch with concentrated and focused caffeine, 70-85 milligrams per 5-ounces. If you’re sensitive to caffeine, you may want to think twice about drinking mate.

• Pure mate’s flavor: When trying yerba mate raw, it can definitely shock the taste buds. Thankfully, with modern-day technology, we can enjoy all the benefits of yerba mate in a crisp, refreshing, and convenient on-the-go can that’s packed with fruity flavors that transform the bitter grass flavor of raw mate into a delightful fruity infusion.

• Preparation learning curve:  Consuming traditional mate can be a complex process. Sipping traditional mate means preparing a gourd, bombilla, and thermos.

What is coffee?

 It’s the world's favorite "cup of Joe," the reliable fuel for our mornings and a ritual enjoyed on every continent.

We know it, we love it, and for many, the day just doesn't start without it.

We have 9th-century Ethiopian goat-herder, Kaldi, to thank for it. As the legend goes, Kaldi reportedly discovered coffee's energizing power after noticing his goats were bursting with energy after munching on the red berries of a specific bush.

From that accidental discovery, coffee has grown into the global powerhouse and beloved star we know today.

It’s the familiar, roasted aroma in our kitchens and the dependable sidekick we reach for when we need focus and energy.

Like mate, the fact that coffee beans can be transported across the world, brewed, and sipped from the comfort of our homes is nothing short of a miracle. Coffee beans are often sourced from lush forests in Central and South America, Asia, and Africa. Growers harvest these beans before processing and roasting them for consumption.

Coffee is incredibly versatile. The brewing method, whether an espresso shot, a drip filter, or a French press, and the grind of the beans, create the foundation for many popular coffee-shop staples like lattes, mochas, and cappuccinos. As a general rule of thumb, however, coffee also tends to be more acidic than mate.

The advantages of drinking coffee

Let’s take a look at some of the pros and cons of drinking coffee, starting with the pros.

• Coffee wakes you up: Drip coffee has some of the highest caffeine levels. At 80 to 100 mg of caffeine per cup, coffee tends to provide more caffeine per serving than yerba mate.

• Supports digestion and health: while some studies suggest that coffee can have a negative cardiovascular effect on the body, other studies suggest that it might support a variety of chronic conditions and gastrointestinal disorders.

• Possible mood elevation: A moderate dose of caffeine has been shown to help limit symptoms of depression (Unsal and Sanlier, 2025). Caffeinated coffee may be used as a supplement along with a healthy diet and lifestyle to enhance one’s mood.

• Coffee culture: Entire brands, stores, and events have popped up devoted to coffee culture.

While yerba mate doesn’t (yet) have the cachét that coffee does, there’s no denying that it’s comparable to coffee in terms of popularity and caffeine (but without the negative side effects of coffee). Let’s take a look at the disadvantages associated with coffee.

The disadvantages of drinking coffee

Whether you’re a coffee enthusiast, green tea aficionado, or mate maven, between coffee and yerba mate, the negative effects of caffeine have been studied at greater length. Coffee’s drawbacks include:

• Can keep you wired: If sipped later in the day, coffee can impact the central nervous system by blocking key body receptors needed to help you experience restful, deep sleep (Davisaraei, et. al. 2024).

• Coffee consumption can leave a person jittery and wired: yerba mate leaves people feeling focused and attentive, while coffee can leave you energized, but to the point of feeling wired or jittery. The caffeine kick from coffee can feel overwhelming to some consumers.

• Issues with digestion: coffee can sometimes cause digestive issues, making someone use the restroom often. Those with sensitive bowels may want to look for an alternative to coffee with less caffeine than coffee for their energy needs.

• Can leave your pearly whites less than pearly white: That’s right. Sipping coffee and tea can yellow your teeth due to tannins, a type of polyphenol also found in wine.

• It can be expensive: Coffee can be notoriously expensive. Instead of coffee at your local coffee shop, opt for a coffee maker or a sparkling tea drink from your local grocery store.

Mate gives coffee a run for its money in many different categories, but the two are remarkably similar in terms of caffeine content. Let’s explore how in the next section.

Yerba mate vs coffee: caffeine content

While yerba mate may not have the same amount of caffeine as coffee, yerba mate is rich in antioxidants and vitamins that are great for your gut. At 70-85 milligrams of caffeine per cup, yerba mate caffeine differs from that of its friend, coffee..

Why? Because the theobromine and theophylline in yerba mate provide a cleaner, more sustained energy boost.

What’s more, theobromine often has a milder diuretic effect, making it a desirable alternative to coffee. But, if we’re talking about caffeine content alone, coffee has more.

Coffee tends to contain about 70-100 milligrams of caffeine, depending on how it’s brewed. With that being said, it tends to have a larger diuretic effect, and the energy boost doesn’t last as long as the caffeine in a cup of yerba mate.

Health benefits of yerba mate vs. coffee

If you’re considering yerba mate vs. coffee, know that both include compounds that protect against a host of chronic diseases.

Yerba mate, in particular, provides the following:

• The compounds in yerba mate help deliver a clean, steady energy boost compared to coffee and its powerful energy surge that can result in jitters.

• Powerful antioxidants, polyphenols, and vitamins that help reduce free radicals and oxidative stress in the body. Mate is rich in antioxidants and vitamins A, C, E, and B.

• The compounds in yerba mate can be used as allies in a healthy weight management program.

• Coffee is often more acidic than yerba mate, which can be tough for people who experience caffeine sensitivity.

• As it stacks up against coffee, yerba mate generally has less caffeine and tends to be more gentle in terms of taste compared to coffee.

Whether you choose yerba mate or coffee, both provide a host of health benefits.While green tea and coffee might also provide similar energy levels as yerba mate, the best beverage for you is the one that complements your body and lifestyle.

Of course, whether you’re drinking mate or coffee, you should always drink both in moderation to maximize the health benefits of each.

So, which is better: yerba mate vs. coffee?

Let’s look at the facts:

• Not only do yerba mate and coffee taste delicious, but both provide key health benefits.

• Both coffee and yerba mate provide cardiovascular support, help your metabolism function, and support a healthy immune system when used in moderation and as an aid to a healthy lifestyle and diet.

• The caffeine in yerba mate vs coffee is similar, but yerba mate caffeine tends to be steadier and without the jitters or crash associated with coffee.

• Coffee and mate might help with weight management.

• Yerba mate is catching up in popularity with coffee.

At the end of the day, and as cheesy as it may sound, both coffee and yerba mate are beneficial.

But which is better?

While coffee may be beneficial during specific times, if you're looking for clean, sustained energy without the jitters, a rich supply of antioxidants, and a beverage that supports mental focus, yerba mate is the clear winner.

It provides a boost without the crash, making it the perfect upgrade for those looking for a beverage that will help support a demanding and busy lifestyle.

The winner depends on your health, lifestyle, and personal drinking preferences.

If you do decide to opt for mate, we’ve reinvented mate so you can enjoy the health benefits but without the bitterness of sipping hot water with raw yerba mate leaves.

Say hello to a new mate, Ola mate.

Ola mate is rich in antioxidants and packs a punch for your taste buds. Our three fruity flavors, Berry Coconut Lav, Grapefruit Ginger, and Raspberry Bliss, provide smooth energy, mental clarity, and a balanced mood all day long.

These Argentinian-inspired, zesty, tart-sweet, and tropical beverages provide a killer boost that keeps you moving. Packed with polyphenols, flavonoids, adaptogens, B vitamins, and antioxidants, our sparkling yerba mate is USDA organic, includes just five grams of sugar, and weighs in at 40 calories a pop.

If you’re looking for a mate, make your moment unforgettable with a crisp, refreshing sparkling Ola mate beverage. Ready to make a switch? Shop Ola mate’s clean energy flavors today.  

Mate matters (and more)

For when you need energy that doesn’t crash, give yerba mate a try.💥 Here’s how we create our mate:

• Lion’s mane for focus 🧠

• Ashwagandha for clarity 🌿

• Yerba mate for energy ⚡

We’ve reinvented mate to include all your favorites. Wanna see how we did it? Explore our Instagram page to learn more.

Frequently asked questions about yerba mate and coffee 

1. What’s the nutritional benefit of mate vs. coffee?

The nutrition benefits are plenty. It’s tough to say that one is more beneficial than the other, but what we do know is this:

• Coffee and mate might help with weight management and chronic conditions when sipped in moderation in tandem with a healthy lifestyle and diet.

• Yerba mate generally has less caffeine than coffee.

• Yerba mate is packed with antioxidants, vitamins, and minerals that can help reduce free radicals and oxidative stress.

• Coffee and yerba mate can help you stay awake and focused, though yerba mate provides more sustained energy than coffee.

2. Where do mate and coffee trace their roots?

Yerba mate is a traditional drink that traces its roots to South America, specifically Argentina, Paraguay, and Brazil. Coffee traces its roots to Ethiopia, though it has since spread across the world.

Nevertheless, yerba mate is catching up in popularity. Yerba mate is traditionally prepared with a gourd and bombilla in hot water, whereas coffee is produced by grinding coffee beans and preparing it in hot water.

3. How does the market for mate and coffee compare?

While coffee tends to be more popular and wide-spread than yerba mate, the market for yerba mate is projected to grow over the next few years, meaning we’ll be seeing mate more often in the future.

Not Sure Which mate Flavor to Choose?
Take Our mate Flavor Quiz, And Find Your Flavor!

Note: While yerba mate shows great promise, the content in this article is for informational purposes only and is not intended as a substitute for professional medical advice. Please consult the advice of your physician or other qualified health provider regarding any health-related questions.