Mate is a traditional South American drink made by steeping dried leaves and twigs of a holly tree-like plant (ilex paraguariensis) in hot water. This beverage has been enjoyed for centuries and is known for its unique earthy flavor and health benefits.
The amount of mate needed per cup varies depending on personal preferences and how strong or weak you want your brew. Some recommendations:
- 1 tablespoon (7 grams) mate per 8 ounces water
- 12 grams mate per 8 ounces water
- 8 grams mate per 8 ounces water
Maximizing flavor and benefits may require experimentation.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Polyphenols | 142 mg |
| Caffeine | 85 mg |
See table for nutritional information of mate brewed with 17 ounces of 158°F water using 1.8 ounces of dry mate, a typical amount for one drinking session. Amounts of nutrients can vary considerably depending on product and method.
Mate Iced Tea
Mate ice tea is the national beverage of Paraguay, though Argentina, Uruguay and Brazil have also made it their choice. Traditionally consumed from a mate gourd, it’s made by adding loose-leaf mate to cold water and allowing to brew 15 minutes. You can also first hot brew then cool in the fridge before adding ice.
Despite being low in caffeine, no more than 3-4 cups of mate per day is recommended. Mate tastes somewhat like green tea, with tobacco and oak hints.
Does Mate Count as Water Intake?
Mate is a traditional South American drink made from the dried leaves of the Ilex paraguariensis plant. It has been widely consumed in countries like Argentina, Paraguay, Uruguay and Southern Brazil for centuries as a social and medicinal beverage. Mate is full of beneficial plant compounds like polyphenols and chlorogenic acid. It has more antioxidants than green tea. The mate plant contains caffeine and other stimulants that provide an energy boost.
Mate has a distinctive, earthy flavor that is often described as similar to green tea, but more grassy and herbal in character. The traditional way to prepare mate is to steep the dried leaves in hot water in a special gourd or cup. Typically more leaves are added compared to tea, creating a very strong and bitter flavor. The mate infusion is then sipped through a metal straw with a filter tip over a period of hours. Hot water can be continually added to the gourd to refresh the mate.
Drinking mate is considered an important social tradition. Groups will share one gourd which gets passed around in a circle, with one person refilling the mate when needed. This creates a sense of community and bonding. The preparation and drinking process are almost ceremonial in parts of South America.
How Many Grams Per Cup?
To make mate, the dried leaves are steeped in hot water, using about 1/2 cup of leaves per 8 oz serving. The caffeine content is approximately 85 mg per 8 oz portion. This is less than an 8 oz coffee, which contains 95-200 mg caffeine.
The appropriate serving size of mate for pregnant women is 1-2 cups per day, providing less than 200 mg caffeine. Studies show this moderate caffeine intake does not negatively impact fetal growth.
When preparing mate, use water heated to 158-176°F to avoid excessive bitterness. The infusion is sipped through the bombilla, with the leaves remaining in the gourd.
Mate contains polyphenols, amino acids, vitamins and minerals. It’s considered a nutritious herbal beverage with potential health benefits. The flavor has grassy, earthy herbal notes.
How Many Ounces Per Day?
Some factors that impact flavor and caffeine levels include the freshness and variety of the mate leaves.
On average, people safely drink 1-4 liters of mate per day in South America. In the United States and Europe, mate drinkers often consume 1-2 liters daily. Typical servings use 1 tablespoon of dried mate leaves per 8-12 oz of water. The leaves float to the top without stirring.
Mate has compounds that provide an energy boost similar to coffee, along with more nutrients. It has less caffeine than coffee but more than tea. A 16 oz serving of mate contains about 140 mg caffeine on average. The caffeine levels can vary considerably between different mate products and preparation methods.
However, drinking very large amounts (over 1 liter) for a long time can increase cancer risk, especially for people who smoke or drink alcohol. Pregnant women should limit caffeine intake from all sources, including mate. Those with sleep issues should avoid mate in the evening as the caffeine can exacerbate problems.