- Joel Muñoz
- Apr 9
- 4 min read
Yerba Mate: Nutritional Information of this Natural Energizer
Taragüi yerba mate is rich in antioxidants, vitamins, and minerals that improve energy, concentration, and cardiovascular health. It also helps control weight by boosting metabolism and increasing feelings of satiety. Its high polyphenol and natural caffeine content makes it an ideal beverage for improving digestion and physical endurance. Read the full article.
Taragüi yerba mate is rich in antioxidants, B vitamins, potassium, and magnesium. One serving (50 g in 500 ml of water) contains 30 calories, 0 fat, and 0 sugars, making it an ideal choice for a healthy lifestyle. It's also a natural source of caffeine that provides sustained energy without the sugar spikes found in commercial beverages.
Numerous scientific studies confirm that yerba mate is one of the healthiest and most nutritious beverages available today, with some advantages over coffee and green tea. If you're looking to lose weight, or simply achieve a healthy weight that's appropriate for your metabolism and lifestyle, drinking yerba mate could be the perfect addition to your daily routine.
Nutritional information of yerba mate
One serving of yerba mate (50 g diluted in 500 ml of water) contains approximately:
0 fat
0 sugar
30 calories
6 g carbohydrates
6 g sodium
2 g protein
The lack of fat and low calorie, sodium, and carbohydrate content makes it perfect for weight loss or simply a healthier lifestyle (here's a study on the effects of yerba mate on obesity and diabetes).
But that's not all... yerba mate is also a source of:
Potassium: With 547 mg of potassium per serving, yerba mate is a great source of this mineral. Potassium's health benefits include lowering blood pressure, improving heart function, and regulating water balance in the body.
Vitamins B1, B2, B3, B5, and B6: These vitamins aid in the use of carbohydrates for energy (a small advantage if your goal is weight loss). They also play an essential role in glucose metabolism, the nervous system, and muscle and heart function. Vitamin B2, or riboflavin in particular, is one of the eight B vitamins essential for human health. In fact, people need vitamin B2 every day, as the body can only store small amounts that are quickly depleted, making this a great reason to include yerba mate infusion in your daily routine. Other properties positively affect the digestive system and liver function.
Magnesium: Magnesium is essential for the functioning of the human body. It participates in more than 600 reactions and processes. Among many others, it helps convert food into energy, create proteins, repair DNA, and regulate the muscular and nervous systems. It also helps regulate blood pressure and heart rate.
Iron: Another vital mineral that improves immunity, concentration, and sleep quality. Its main function is to form hemoglobin, which is responsible for transporting oxygen in the blood.
Caffeine, theobromine and theophylline: These molecules known as “Xanthines” are stimulants, so yerba mate is a great source of energy.
Polyphenols: These compounds act as antioxidants with many health benefits. The amount of antioxidants in yerba mate is even higher than in green tea, due to the way it's consumed.
Saponins: Yerba mate contains around 19 different saponins (responsible for those foamy bubbles on the surface) with antioxidant and anti-inflammatory properties. They also reduce bad cholesterol and boost metabolism.
Caffeic derivatives: The caffeic acid and chlorogenic acid contained in yerba mate also contribute to its antioxidant and neuroprotective properties, while preventing oxidative stress and DNA damage. They also regulate fat metabolism.
Is yerba mate healthier than coffee and tea?
Although these beverages have relatively the same amount of caffeine, yerba mate is more nutritious because it's packed with all the elements and properties we mentioned earlier. Furthermore, because the caffeine in yerba mate is usually more diluted than in coffee, it's easier for the body to metabolize, and the stimulating effect is also milder, according to mate drinkers.
Is yerba mate healthier than energy drinks?
Commercial energy drinks are artificially engineered products with high levels of caffeine and sugar (up to 10% sugar in hypertonic drinks). Yerba mate infusion is prepared from the leaves of a plant (Ilex paraguariensis) and naturally provides the appropriate amount of caffeine to gently increase energy levels, alertness, and concentration.
Does yerba mate have side effects?
Yerba mate has many health benefits, and more are being discovered every day. Drinking mate is unlikely to cause any side effects or put your health at risk (quite the opposite!), especially if you drink it occasionally. However, if you're new to the world of yerba mate, here are some important tips:
Start slowly by including moderate amounts of yerba mate infusion in your diet, until you find the amount and frequency that is ideal for you.
Most of yerba mate's side effects are related to its caffeine content when consumed in large quantities, just like coffee. Too much caffeine can cause headaches, anxiety, insomnia, and high blood pressure in some people.
Yerba mate is prepared with the leaves of the Ilex paraguariensis plant and hot water, but it should not be too hot. It's important to ensure the water temperature is just right to fully utilize the yerba's properties and avoid damaging the mouth or esophagus.
Pregnant women, people who are overly sensitive to caffeine, or those taking medication should always speak to their doctor before introducing yerba mate into their diet.
Why drink yerba mate?
Yerba mate naturally contains almost all the micronutrients necessary for the human body.
It helps prevent several diseases, including colon cancer and diabetes, according to several studies.
Yerba mate is high in antioxidants. It contains more antioxidants than red wine, green tea, black tea, and orange juice.
Improves cardiovascular health by reducing cholesterol and blood pressure
Drinking yerba mate improves digestion and helps the body eliminate toxins and purify itself naturally.
Yerba mate increases energy and concentration. It's perfect for work, studying, or playing sports.
Drinking yerba mate helps maintain a healthy weight by stimulating metabolism.
It has a positive effect on mental and emotional health, creating a lasting state of well-being.
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