Yerba Mate: Cold-Brew Recipe, Benefits and Safety

Yerba mate is a caffeinated infusion of dried South American holly leaves that takes 2 hours 5 minutes to make and yields 1 serving.

What is yerba mate?

Yerba mate is made from the dried leaves of Ilex paraguariensis, a plant native to South America. It has an earthy, grassy taste and can be prepared with hot or cold water.

Unlike many drinks described as herbal detox tea, yerba mate naturally contains caffeine. This recipe uses a refrigerated cold infusion; it does not require a traditional gourd or metal straw.

How do you make yerba mate?

This cold-brew recipe makes one serving. Allow 5 minutes for measuring and straining, plus 2 hours of refrigerated steeping. You will need a clean covered container and a fine-mesh strainer.

Ingredients

5 g loose-leaf yerba mate, approximately 1 tablespoon or 1/16 cup
240 mL cold drinking water, approximately 1 cup

The volume of loose leaves can vary by product, so use a kitchen scale if you want a more consistent measure.

Steps

Place the yerba mate in the clean container.
Pour the cold water over the leaves and stir gently to wet them.
Cover and refrigerate for 2 hours. For a stronger flavor, steep for up to 4 hours.
Strain the infusion through a fine-mesh strainer into a clean glass.
Drink promptly, or keep refrigerated and finish within 24 hours of starting the infusion.

For another infusion idea, try the ai detox recipe generator.

Keep the yerba mate refrigerated while it steeps and after straining. Discard it sooner if it becomes cloudy, slimy or sour-smelling.

The amount poured into the glass may be slightly less than the water added because the leaves absorb some liquid. To adjust the flavor next time, change the steeping time or the amount of leaves; a stronger drink is not necessarily more beneficial.

What does yerba mate do for detox?

Yerba mate supplies fluid for hydration, but it has not been shown to enhance detoxification. The liver and kidneys do most of the body’s detoxification; the lungs and gut help eliminate waste, while sweat removes only trace amounts.

How much yerba mate should you drink, and when?

Start with a small serving and see how you respond, particularly if you do not usually consume caffeine. Drinking yerba mate earlier in the day may be more comfortable if caffeine interferes with your sleep.

Caffeine content varies with the product, the amount of leaves and the brewing method. Check the label when a caffeine amount is provided, and include caffeine from other foods and drinks in your daily total. For most healthy adults, up to 400 mg of caffeine per day is generally considered an amount not associated with negative effects, although individual sensitivity varies.

For more on what affects the amount in a serving, see how much caffeine is in yerba mate. Do not assume a serving made from loose leaves contains a fixed caffeine amount.

What are the side effects of yerba mate?

Caffeine can cause difficulty sleeping, nervousness, a faster heartbeat or an upset stomach, especially in people who are sensitive to it. Reduce or avoid yerba mate if it causes symptoms. If you prepare yerba mate hot, let it cool before drinking; frequently consuming very hot beverages may increase the risk of esophageal cancer.

Ask a clinician about caffeine if you are pregnant or breastfeeding, have an abnormal heart rhythm or anxiety, or take stimulant medication. Children should avoid caffeinated drinks unless their clinician advises otherwise. Seek urgent medical help for chest pain, fainting or a severe or persistent rapid heartbeat.

Yerba mate FAQs

What does cold-brewed yerba mate taste like?

Cold-brewed yerba mate is typically grassy and earthy, with some bitterness. A shorter steep can make its flavor lighter; a longer steep can make it stronger. The flavor also varies among loose-leaf products.