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Freshly Squeezed Yerba Mate
Beverages
Nutri-ScoreB

Freshly Squeezed Yerba Mate

Ilex paraguariensis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Freshly Squeezed Yerba Mate provides 1 kcal, 0.1g of protein, 0.2g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

Freshly squeezed yerba mate is a traditional South American beverage known for its stimulating properties and rich antioxidant content. It is made from the leaves of the Ilex paraguariensis plant and is often consumed for its energizing effects.

Also known as:
mate (Argentina, Uruguay)chimarrão (Brazil)
Scientific NameIlex paraguariensis
Region of OriginArgentina, Brazil, Paraguay
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories1 kcal
Water
99.9%
Fiber0g
Total0.3g
Protein
0.1g(33%)
Fats
0g(0%)
Carbohydrates
0.2g(67%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)None registered
Vitamins with less than 2% DV
Vitamin C: 0 mgVitamin b1 (thiamine): 0 mgVitamin b2 (riboflavin): 0 mgVitamin b3 (niacin): 0 mgVitamin b5 (pantothenic acid): 0 mgVitamin b6 (pyridoxine): 0 mgFolate: 0 mcgVitamin B12: 0 mcgCholine: 0 mgVitamin A: 0 IUVitamin D: 0 IUVitamin E: 0 mgVitamin K: 0 mcg

Minerals

Major Source (≥ 2% DV)None registered
Minerals with less than 2% DV
Calcium: 0 mgIron: 0 mgMagnesium: 0 mgPhosphorus: 0 mgPotassium: 0 mgZinc: 0 mgCopper: 0 mgManganese: 0 mgSelenium: 0 mcg

Health Benefits

✓Rich in antioxidants, freshly squeezed yerba mate can help combat oxidative stress and reduce inflammation in the body.
✓Contains caffeine and other stimulants, providing a natural energy boost and enhancing mental focus.

Possible Risks & Side Effects

!Excessive consumption may lead to insomnia, increased heart rate, or digestive issues. Moderation is key.

How to Prepare & Consume

To prepare freshly squeezed yerba mate, steep the leaves in hot water and then strain to enjoy the infusion. It can be served hot or cold.

Smart Selection & Storage

How to Select

Choose high-quality, organic yerba mate leaves for the best flavor and health benefits. Look for fresh, green leaves without dust or debris.

How to Store

Store yerba mate in a cool, dry place in an airtight container to preserve freshness and flavor.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantStimulantDigestive aid
Main Applications
•Energy booster
•Cognitive enhancer
Bioactive Compounds
Caffeine

Stimulates the central nervous system, enhancing alertness and reducing fatigue.

Theobromine

Promotes relaxation and improves mood.

Polyphenols

Provides antioxidant effects, protecting cells from damage.

How to Consume
Hot infusionCold infusionIced tea
Did you know?

"Yerba mate has been consumed for centuries by indigenous peoples in South America and is often shared in social settings."

Myths vs Realities

MythYerba mate is just like tea.
RealityWhile both are brewed from leaves, yerba mate contains higher caffeine levels and unique compounds.
MythDrinking yerba mate is unhealthy.
RealityIn moderation, yerba mate can be part of a healthy diet and offers several health benefits.
MythYerba mate can replace water.
RealityYerba mate should not replace water as a primary source of hydration.

Healthy Recipes

Yerba Mate Green Smoothie

A refreshing and energizing green smoothie packed with nutrients, perfect for a morning boost.

Ingredients
  • 1 cup freshly squeezed yerba mate
  • 1 banana
  • 1 cup spinach
  • 1/2 avocado
  • 1 tablespoon chia seeds
  • 1 cup almond milk
Instructions
  1. 1. In a blender, combine the freshly squeezed yerba mate, banana, spinach, avocado, chia seeds, and almond milk.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately for optimal freshness.

Yerba Mate Infused Quinoa Salad

A protein-packed quinoa salad infused with the earthy flavors of yerba mate, perfect for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup freshly squeezed yerba mate
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  2. 2. In a separate bowl, whisk together the freshly squeezed yerba mate, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Yerba Mate Chia Pudding

A delicious and nutritious chia pudding infused with yerba mate, perfect for breakfast or a snack.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1/2 cup freshly squeezed yerba mate
  • 1 tablespoon maple syrup
  • Fresh berries for topping
Instructions
  1. 1. In a mixing bowl, combine chia seeds, almond milk, freshly squeezed yerba mate, and maple syrup.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight. Serve topped with fresh berries.

Yerba Mate Grilled Chicken Marinade

A flavorful marinade for grilled chicken that enhances taste while keeping it healthy.

Ingredients
  • 1 cup freshly squeezed yerba mate
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 4 chicken breasts
Instructions
  1. 1. In a bowl, whisk together the freshly squeezed yerba mate, olive oil, garlic, smoked paprika, salt, and pepper.
  2. 2. Place chicken breasts in a ziplock bag and pour the marinade over them. Seal and refrigerate for at least 2 hours.
  3. 3. Grill the chicken over medium heat until cooked through, about 6-7 minutes per side.

Yerba Mate Energy Bites

Nutritious energy bites made with yerba mate, perfect for a quick snack or pre-workout fuel.

Ingredients
  • 1 cup oats
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup freshly squeezed yerba mate
  • 1/4 cup dark chocolate chips
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a mixing bowl, combine oats, nut butter, honey, freshly squeezed yerba mate, dark chocolate chips, and shredded coconut.
  2. 2. Mix well until all ingredients are combined.
  3. 3. Roll into small balls and refrigerate for at least 30 minutes before serving.

Yerba Mate and Citrus Vinaigrette

A zesty vinaigrette that adds a refreshing kick to salads, made with yerba mate and citrus.

Ingredients
  • 1/4 cup freshly squeezed yerba mate
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • Juice of 1 orange
  • 1 teaspoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, whisk together the freshly squeezed yerba mate, olive oil, lemon juice, orange juice, honey, salt, and pepper.
  2. 2. Taste and adjust seasoning as needed.
  3. 3. Drizzle over your favorite salad and toss to combine.

Yerba Mate Overnight Oats

A healthy and filling breakfast option, these overnight oats are infused with yerba mate for an energizing start to your day.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1/2 cup freshly squeezed yerba mate
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • Sliced banana for topping
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, freshly squeezed yerba mate, chia seeds, and honey.
  2. 2. Stir well and cover. Refrigerate overnight.
  3. 3. In the morning, stir again and top with sliced banana before serving.

Yerba Mate Banana Bread

A healthier twist on classic banana bread, infused with yerba mate for added flavor and energy.

Ingredients
  • 2 ripe bananas, mashed
  • 1/2 cup freshly squeezed yerba mate
  • 1/4 cup honey
  • 1/4 cup coconut oil, melted
  • 1 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
  2. 2. In a mixing bowl, combine mashed bananas, freshly squeezed yerba mate, honey, and melted coconut oil.
  3. 3. Add flour, baking soda, and salt. Mix until just combined. Pour into the prepared loaf pan and bake for 45-50 minutes.

Yerba Mate Infused Vegetable Stir-Fry

A vibrant vegetable stir-fry infused with yerba mate, providing a unique flavor and healthy nutrients.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 cup freshly squeezed yerba mate
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. In a large pan, heat sesame oil over medium heat. Add mixed vegetables and sauté for 5 minutes.
  2. 2. Add freshly squeezed yerba mate, soy sauce, and ginger. Cook for another 3-4 minutes until vegetables are tender.
  3. 3. Serve over cooked brown rice.

Yerba Mate Berry Parfait

A delicious and healthy berry parfait layered with yogurt and yerba mate for a refreshing treat.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup freshly squeezed yerba mate
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a bowl, mix Greek yogurt with freshly squeezed yerba mate and honey until smooth.
  2. 2. In a glass, layer the yogurt mixture, mixed berries, and granola.
  3. 3. Repeat layers until the glass is full and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of yerba mate?

Yerba mate is rich in antioxidants and can boost energy levels, improve mental focus, and aid digestion.

How much caffeine is in yerba mate?

Yerba mate contains about 30-50 mg of caffeine per cup, depending on the strength of the brew.

Can yerba mate help with weight loss?

Some studies suggest that yerba mate may help with weight management by boosting metabolism and reducing appetite.

Is yerba mate safe to drink daily?

Moderate consumption is generally safe for most people, but excessive intake may lead to side effects.

How should I prepare yerba mate?

Steep the leaves in hot water for 5-10 minutes, then strain and enjoy. It can be served hot or cold.

Can I drink yerba mate if I'm pregnant?

Pregnant women should consult their healthcare provider before consuming yerba mate due to its caffeine content.

What is the best time to drink yerba mate?

Many people enjoy yerba mate in the morning or early afternoon for an energy boost.

Does yerba mate have any side effects?

Some individuals may experience insomnia, increased heart rate, or digestive discomfort if consumed in excess.

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Comparisons
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Nutrients
Protein in Freshly Squeezed Yerba Mate Calories in Freshly Squeezed Yerba Mate Vitamin-c in Freshly Squeezed Yerba Mate Magnesium in Freshly Squeezed Yerba Mate
Featured Guides
Health Benefits of Freshly Squeezed Yerba Mate Healthy Recipes with Freshly Squeezed Yerba Mate
Rankings
Beverages high in protein Beverages high in fiber Beverages low in carbohidratos Beverages low in índice glucémico