Caffeine in drinks
How much caffeine is in Yerba mate?
Data checked against the source on 2026-10-03 by Oleksii Y.
One 6 fl oz cup of Yerba mate has 40–80 mg of caffeine, according to Center for Science in the Public Interest.
How Yerba mate compares
- Strength: 34 mg per 100 ml (middle of the range).
- One 6 fl oz cup has as much caffeine as about half a cup of brewed coffee, which has 94.8 mg per 8 fl oz cup.
- Of the 17 other teas in our tea chart, 1 has more caffeine per serving and 16 have less.
How much will be left at bedtime?
1 × 6 fl oz cup of Yerba mate (middle of the range)
Left at 11:00 PM (8 h later), average metabolism
≈ 20 mg
Range 9–30 mg (fast to slow metabolism)
To be at 50 mg or less by bedtime, have 60 mg by 8:56 PM (average) or 8:09 PM (slow metabolism).
What sleep studies found near this dose
- Gardiner et al. 2025 (randomized trial): In 23 healthy young men, 100 mg taken 12, 8 or 4 hours before bed had no significant effect on measured or self-rated sleep.
- Gardiner et al. 2023 (meta-analysis): To avoid losing sleep time, the authors suggest a coffee (107 mg per 250 ml) at least 8.8 hours before bed.
Estimate from a simple model: half-life of 3, 5 or 8 hours, 50 mg bedtime target. How we calculate
How long does Yerba mate stay in your system?
Our model halves caffeine every 5 hours for average metabolism, and every 3 or 8 hours for fast or slow metabolism. From one 6 fl oz cup of Yerba mate (60 mg), about 30 mg is still in your body 5 hours later and about 15 mg after 10 hours. If you clear caffeine slowly (an 8-hour half-life), about 25 mg is left after 10 hours.
Estimated caffeine left at 11:00 PM from one 6 fl oz cup (60 mg), using a half-life of 5 hours for average metabolism and 3 to 8 hours for the range. How we calculate
| Had at | Left at bedtime (average) | Range |
|---|---|---|
| 8:00 AM (15 h before bed) | ≈ 8 mg | 2–16 mg |
| 12:00 PM (11 h before bed) | ≈ 13 mg | 5–23 mg |
| 3:00 PM (8 h before bed) | ≈ 20 mg | 9–30 mg |
| 6:00 PM (5 h before bed) | ≈ 30 mg | 19–39 mg |
How many fit in a day?
Reference amounts are for caffeine from all sources combined. Counted at the upper end of the stated amount, one serving at a time:
- Up to 400 mg a day for most healthy adults (FDA, EFSA): about 5 servings.
- Up to 200 mg at one time for healthy adults (EFSA): about 2 servings in one go.
- Up to 200 mg a day in pregnancy (EFSA, NHS): about 2 servings.
These are reference amounts for groups of people, not a personal limit. Some people feel jittery or sleep worse on much less. See the cutoff calculator for timing.
Good to know
A 2024 study measured 13.51 to 22.02 mg of caffeine per gram of dry yerba mate leaf for a single brewing.
Yerba mate vs other herbal tea drinks
- Herbal tea: Yerba mate has more caffeine than herbal tea per typical serving. Yerba mate: 40–80 mg per 6 fl oz cup; Herbal tea: 0 mg per 1 cup (240 g).
- Chamomile tea: Yerba mate has more caffeine than chamomile tea per typical serving. Yerba mate: 40–80 mg per 6 fl oz cup; Chamomile tea: 0 mg per 1 cup (240 g).
Common questions
How much caffeine is in Yerba mate?
Center for Science in the Public Interest gives 40–80 mg of caffeine per 6 fl oz cup.
How many Yerba mate servings can I have in a day?
The FDA and EFSA cite up to 400 mg of caffeine a day, from all sources combined, for most healthy adults. At 40–80 mg per 6 fl oz cup, that is about 5 servings if Yerba mate is your only source. In pregnancy the reference is 200 mg a day.
How late can I drink Yerba mate?
With an 11:00 PM bedtime, our model suggests having one serving by about 8:56 PM for average metabolism, or 8:09 PM if you clear caffeine slowly. This is an estimate, not a rule.
Does Yerba mate have more caffeine than Herbal tea?
Yerba mate has more caffeine than herbal tea per typical serving. Yerba mate: 40–80 mg per 6 fl oz cup; Herbal tea: 0 mg per 1 cup (240 g).
How long does Yerba mate stay in your system?
Of the 60 mg in one 6 fl oz cup, roughly 30 mg remains after 5 hours and 15 mg after 10 hours with our average 5-hour half-life. From fast to slow metabolism, 10 hours later it is between 6 and 25 mg.
Where the number comes from
- Caffeine chart. Center for Science in the Public Interest. row "Yerba mate, most brands | 6 oz. | 40–80" Accessed 2026-10-02. Source ↗
- Changes in the Physicochemical and Bioactive Properties of Yerba Mate Depending on the Brewing Conditions. Molecules. PMC11173391 (doi:10.3390/molecules29112590), results on caffeine per gram of dry leaf. Accessed 2026-10-02. Source ↗
Recipes and labels change. If a number here no longer matches the label, the label wins.
General information, not medical advice
If you feel unwell after caffeine — for example chest pain, a fast or irregular heartbeat that does not settle, fainting, confusion or trouble breathing — get urgent medical help. If you are pregnant, take medication or have a heart, liver or anxiety condition, ask a doctor or pharmacist what amount is right for you.
Sources
- U.S. Food and Drug Administration (2024). Spilling the Beans: How Much Caffeine is Too Much? FDA Consumer Updates. fda.gov ↗
- European Food Safety Authority. Caffeine | EFSA. EFSA topic page (summary of the 2015 Scientific Opinion on the safety of caffeine). efsa.europa.eu ↗
- NHS. Foods to avoid in pregnancy. NHS. nhs.uk ↗
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