Both green tea and yerba mate are popular drinks for boosting energy, but which one does a better job at getting you through that 2 p.m. slump? While yerba mate can deliver a faster jolt, green tea offers a steadier, more balanced lift.
If you’re seeking a “quicker, more noticeable burst of energy,” yerba mate is a good choice, said Keri Gans, MS, RDN, author of The Small Change Diet.
That’s because one cup of yerba mate—a traditional South American tea gaining popularity worldwide—contains about 80 milligrams of caffeine, compared to roughly 30 to 50 milligrams in green tea.
If you want more sustained focus, though, green tea may be a better pick. Unlike yerba mate, green tea contains L-theanine, an amino acid that works with caffeine to help you feel alert yet relaxed without causing drowsiness. “This helps promote steady focus with less chance of jitters,” Gans said.
Another advantage of green tea: You can enjoy a late-afternoon cup without sacrificing sleep, said registered dietitian and diabetes educator Erin Davis, MS, RDN, CDCES.
Yerba mate, on the other hand, contains more caffeine and also theobromine, a naturally occurring compound with mild stimulating effects that lingers longer in your system. It takes about seven to 12 hours to eliminate half of theobromine, compared to 2.5 to five hours for caffeine.
Beyond boosting energy, both yerba mate and green tea offer a range of benefits.
Both are rich in antioxidants—especially green tea—which help neutralize cell-damaging free radicals and reduce inflammation.
Some preliminary evidence suggests that yerba mate, which Davis explained is made by steeping dried Ilex paraguariensis leaves in hot water for three to five minutes, may help support bone strength and heart health.
Green tea, meanwhile, has been studied more extensively. Regular consumption has been linked to improved brain function and lower LDL (aka “bad”) cholesterol.
Both teas can be brewed at home or bought in bottled or canned form.
These prepared drinks aren’t necessarily unhealthy—in fact, Davis noted that canned tea “is a great option” for a convenient, quick pick-me-up, and many are enhanced with herbs or other ingredients “that may provide a synergistic effect to further boost energy.”
However, she cautioned that some store-bought teas are high in preservatives, stabilizers, and added sugar. A 12-ounce serving of Arizona Green Tea, for example, contains 25 grams of sugar—equivalent to the American Heart Association’s daily limit for women (and close to the 36-gram limit for men).
For the healthiest option, Davis recommended brewing your own tea at home. If you do opt for canned or bottled versions, Gans advised checking labels carefully and choosing unsweetened or lightly sweetened varieties.
