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The mate, scientifically named Ilex Paraguariensis, is a drink rich in vitamins and antioxidants, often considered a superfood. But have you ever wondered what the composition of mate is? Discover what the composition of mate is in this article.
The composition of mate can be given in two different ways:
That said, here is the composition of mate (leaves and infusion):
| Average nutritional value for | 100 g of yerba mate |
| Carbohydrates | 12.04g |
| of which sugars | 3.84g |
|
Proteins |
10.89g |
| Iron | 1.01g |
| Lipids | 0.00g |
| Fibers |
16.96g |
| Average nutritional value for | 500 mL of mate |
| Calories | 44 kcal |
| Carbohydrates | 10 g |
| of which sugars | 3.0 g |
| Proteins | 1.0 g |
| Iron | 92.5 mg |
| Lipids | 0.00 g |
| Fibers | 0.56 g |
Source: https://yerbamateculture.com/yerba-mate-nutrition-facts/
500mL of mate... what does that correspond to? It depends on your gourd, but if you use accessories La Bombilla, it represents 5 infusions or half a thermos.
Mate is also used for the production of flavored drinks such as Contrex Green or the favorite drink of German students, Club Maté.
For informational purposes, here is the composition of these drinks:
| Average nutritional value for | 500 mL of Contrex Green |
| Calories | 45 kcal |
| Carbohydrates | 10.5 g |
| of which sugars | 10.0 g |
| Proteins | 0.00 g |
| Iron | 0.00 g |
| Lipids | 0.00 g |
| Fibers | 0.00 g |
| Average nutritional value for | 500 mL of Club Maté |
| Calories | 100 kcal |
| Carbohydrates | 25 g |
| of which sugars | 25 g |
| Proteins | 0.00 g |
| Iron | 0.00 g |
| Lipids | 0.00 g |
| Fibers | 0.00 g |
That's it for the general composition of mate. Now, let's get to the heart of the matter, with what makes mate a special drink.
Calories of mate
Mate is primarily a natural stimulating drink, just like coffee, tea, or matcha. And this is thanks to its caffeine content (mate contains more caffeine than tea, but less than coffee).
But not only.
If mate is a healthy energizing drink, it is also because it contains theobromine, a molecule from the same family as that of coffee. It is mainly found in cocoa, and is the reason why chocolate is a source of good mood!
The combination of caffeine and theobromine: when 1 + 1 = 3.
Together, these two molecules make mate a stimulating drink with the energizing effect of coffee, but without the famous "crash". A true alternative to coffee.
Antioxidants are molecules that fight free radicals in our body.
Free radicals are compounds that can cause damage if they are present in excessive amounts in the body. They are linked to many diseases, including diabetes, cardiovascular diseases, and cancer.
Mate owes its powerful antioxidant properties to its high polyphenol content. These molecules are antioxidants found in fruits, vegetables, green tea, and mate.
Two other molecules contribute to the antioxidant effect of mate: tannins and ursolic acid.
The antioxidant power of mate is measured with a unit called the ORAC index:
| Food | ORAC Index |
| Mate | 1700 |
| Orange juice | 1400 |
| Green tea | 1200 |
| Rooibos tea | 1100 |
| Black tea | 300 |
Learn more: Mate, the natural antioxidant par excellence
With a complete nutritional intake, yerba mate is part of the exclusive circle of "superfoods."
It was notably at the center of the diet of the Guaraní, an indigenous population of the Amazon regions, who consumed it in infusions, as a dish, or as a medicine.
Mate mainly contains vitamins A, C, E, B1, and B2.
| Vitamins | Description |
| Vitamin A | It contributes to the development and growth of the body. Its role is to preserve the eyes, skin, and immune system. |
| Vitamin B1 | Also known as thiamine, it is essential for converting carbohydrates into energy. |
| Vitamin B2 | Called riboflavin, this vitamin, like vitamin B1, plays an important role in the production of the energy we need. |
| Vitamin C | Essential, this vitamin has several roles. It participates in the formation of red blood cells, collagen formation, wound healing, maintaining the immune system, and absorbing plant-based iron. Additionally, this vitamin has a significant antioxidant effect. |
| Vitamin E | Has an essential role in protecting the membrane of all the cells in the body. |
Mate also contains other vitamins (in lesser amounts):
An amino acid is a molecule that makes up proteins: a protein is, in a way, an assembly of amino acids.
There are about twenty in nature, of which 8 are essential for the proper functioning of our body. This means they cannot be synthesized by the body and must therefore be obtained through diet.
Mate provides 3 of these 8 amino acids:
| Amino acids | Description |
| Isoleucine | Necessary for the formation of hemoglobin. Helps stabilize and regulate blood sugar and energy levels. |
| Methionine | Helps in the breakdown of fats, preventing the accumulation of fat in the liver and arteries. Aids the digestive system. |
| Tryptophan | Promotes good sleep, helps stabilize mood, and is used by the brain to produce serotonin. Relieves stress, helps the heart, and promotes weight control. |
The nutritional composition of mate is not limited to vitamins, antioxidants, and amino acids: it also contains many minerals.
Mate mainly contains potassium and magnesium.
It also contains other minerals, in minor quantities:
Now that you know more about the composition of mate, discover what benefits this drink provides.
