Guarana vs Yerba Mate vs Coffee: Caffeine Per Serving, Effects, and Safety

Disclosure: CafeBank sells coffee containing guarana and maca, and does not sell yerba mate.

The short version

As of August 2026, almost every article ranking these three plants is comparing numbers that were never measured the same way. One source quotes the caffeine percentage of a raw seed. The next quotes the concentration of a shot of espresso. A third quotes a supplement label. Those are three different denominators, and stacking them into a single league table produces a ranking that means nothing.

So this piece does something slightly unusual for a comparison article. It keeps the three measures apart, states what each one can and cannot tell you, and says plainly where no honest number exists. Yerba mate is the clearest case: its caffeine per serving genuinely cannot be pinned to a figure, and the pages that give you one have invented it.

The rest is short. Caffeine is the same molecule after absorption, whichever plant it came from. Total daily intake matters more than source. And the one safety finding that applies to all three has nothing to do with the plants at all. It is about how hot you drink them.

The three numbers people mix up

There are three legitimate ways to state how much caffeine something contains, and they are not interchangeable.

The first is caffeine as a percentage of dry plant material. This is a fact about botany. It tells you nothing about a cup.

The second is milligrams in a defined prepared serving, where the leaf or bean mass and the water volume are both stated. This is the number a reader actually wants, and it is the rarest of the three.

The third is milligrams in a standardised extract or a labelled supplement serving. This is a fact about a formulation decision, not about a plant.

One more thing about that table, and it is the reason it exists. There is no published study that measures coffee beans, dried mate leaf and guarana seed side by side, on one sampling protocol and one analytical method. The ranges above are drawn from different papers, and they do not share a denominator as quoted above: the mate figures are dried leaf, the coffee figures are as received with the moisture still in them, and the guarana abstracts do not say which they use. The coffee paper does also publish a dry-weight basis, but a predicted one, converted using a moisture calibration rather than measured directly — so even the one pair that could be put on common ground would be resting on an estimate at one end. So this article does not turn them into a multiple, and that is a deliberate refusal rather than an omission. A fold-difference computed across incommensurable protocols is invented precision no matter how well each end is sourced. Any page that hands you a single multiple for these three plants is handing you a number nobody measured.

How much caffeine is in guarana vs coffee?

By concentration in the raw plant material, guarana seed is the denser of the two. Published guarana figures run 3.3–5.8%, and reviews of the plant note up to about 6% — though neither abstract states whether that is on a dry or an as-received basis. Green coffee beans sit in the low single digits: the 277-bean study above found arabica averaging 15.7 mg per gram and robusta 19.9 mg per gram, roughly 1.6% and 2.0% of the bean as received.

Those two sets of figures come from different studies on different denominators, so this article states both ends and declines to compute a ratio between them. Seed density is in any case a fact about the botany, not about your cup.

Which has more caffeine: guarana or yerba mate?

Guarana seed, by a wide margin, on the raw-material measure. Published seed figures sit in the low single-digit percentages and can approach 6%; dried mate leaf sits below 2% in commercial samples. Per serving the comparison collapses, because mate has no fixed serving and guarana is dosed by whatever the formulator decided to put in.

What lands in a serving depends entirely on how much extract the formulator used, which is why the number that matters is milligrams per serving on the label, not the percentage in the plant.

Coffee: the familiar one nobody actually measures

Coffee gets treated as the reference point because it is familiar, not because it is precise. A fresh-brewed cup is not a standard unit. Species, roast, grind, dose, water volume, contact time and cup size all move the answer, and almost none of that reaches the drinker.

The variability starts before anyone brews anything. In that 277-bean study, caffeine varied between species, between growing origins, and between individual beans out of the same batch — the most caffeinated bean measured three to four times the least, and arabica and robusta overlapped in the middle rather than sorting cleanly. Your scoop is an average of a few hundred of those.

The unit problem is worse than it looks. Plenty of articles treat "8 oz" and "150 mL" as the same thing. Eight US fluid ounces is about 237 mL, so a page doing that is off by more than half a cup before the coffee is even brewed. If a source will not tell you which ounce it means, it is not a source you can do arithmetic with.

What coffee does have going for it is routine. Most people drink roughly the same coffee, made roughly the same way, at roughly the same times. That consistency is worth more for managing intake than a precise number for one cup would be. If you want the ceiling and the timing rules, we cover both separately: how much caffeine is too much and when to stop drinking coffee.

Yerba mate: a whole social form, and a number that will not sit still

Mate deserves better than the paragraph it usually gets. Ilex paraguariensis is a South American holly, grown mostly in northeastern Argentina, southern Brazil and Paraguay, where it was cultivated and used long before the Jesuit plantations that later industrialised it. The leaves and small stems are dried, cured and aged, and the result is closer to a green, grassy, faintly smoky tobacco leaf than to tea.

The drinking is the part that resists measurement. Loose yerba is packed into a gourd, wetted, and drunk through a metal bombilla. Hot water goes in, the gourd is drunk down, and more water goes in, over and over, from the same leaf. The gourd is passed around a group, and it is refilled until the leaf gives up, which might be after five refills or after twenty. That is a social occasion, not a serving size.

This is not just an argument from tradition — it has been measured. One study simulated real South American preparation rather than a Western tea-bag steep, and found that method alone moved the extracted xanthines substantially: tereré, made as a full infusion with chilled water, delivered about 2.5 times the xanthines of the strongest chimarrão preparation, which was the one made with coarse-ground leaf (Meinhart et al. 2010). Same plant, same drinker, two and a half times the alkaloid, decided by grind and water temperature before refills are even counted.

Which is why the caffeine number is unfixable, and why you should be suspicious of anyone who quotes you one. To state milligrams per serving you would need the leaf mass, the water volume, the grind, the water temperature and the number of refills. Mate pages routinely report anywhere from 20 to 180 mg "per cup" with all of that undefined. That is a range wide enough to be useless and specific enough to be believed.

Mate also carries theobromine alongside caffeine, plus a large load of chlorogenic acids. Whether that changes how a mate session feels compared with a coffee is not settled. What it definitely changes is how hard the dose is to know.

Does yerba mate have more caffeine than coffee?

Not in any way that compares cleanly. Dried mate leaf sits at roughly 0.89–1.73% in the commercial samples of a 1990 study, and the single-bean green coffee figures are in the same broad territory — but one is dried and the other is as received, so the denominators decide which looks higher, not the plants. Per serving there is no honest comparison to make, because a mate session has no defined serving. The stronger practical point is that a long session can total more than one cup of coffee without ever feeling like it.

How much caffeine is in a traditional yerba mate session?

Nobody can tell you, and any page that does is guessing. The total depends on how much leaf went in the gourd, how it was ground, how hot the water was, how much of it passed through, and how many times the gourd was refilled. One study measuring exactly those preparation variables found a 2.5-fold swing from method alone. If you drink mate and want to track intake, count sessions rather than cups, and watch how you sleep.

Guarana: the densest seed and the least knowable serving

Guarana comes from the seed of Paullinia cupana, a climbing vine of the Amazon basin, long cultivated by the Sateré-Mawé people, who process the seed into a hard smoked bar and grate it into water. It is the most caffeine-dense seed anyone has catalogued. That density is genuinely interesting, and it is also the single most misused fact in this whole category, because it gets quoted as though it were a serving size.

Almost nothing sold as guarana in a Western shop is whole seed. It is extract, and an extract's strength is a formulation decision. Look again at the trial figures in column (c): across eight placebo-controlled studies, the same named ingredient carried anywhere from 4.3 to 100 mg of caffeine per dose. That is the published research, where doses are recorded on purpose. On a shelf, where they are not, "contains guarana" tells you even less. If a guarana product does not print milligrams of caffeine per serving, the dose is undisclosed. That is not a technicality. It is the whole thing.

CafeBank's own guarana products are fixed-format single servings rather than a scoop or a brew, with the herbal ingredients produced by supercritical-CO₂ extraction. That fixes the serving; whether it fixes the number is a separate question, and we come back to it honestly at the end.

Does guarana release caffeine more slowly than coffee?

Guarana is often described as releasing caffeine slowly. A targeted search of the human pharmacokinetic literature for this article did not find evidence for that, and it should be treated as folklore until someone runs the study. What is documented is the whole-seed matrix, tannins and other xanthines alongside the caffeine.

The nearest thing to a test is old and was not run in people. Bempong and Houghton (1992) compared caffeine release from guarana capsules with an equivalent dose of plain caffeine using a pharmacopoeial dissolution apparatus, and compared absorption across rat intestine. They found no significant difference in either, and concluded that the release and uptake of caffeine from guarana is the same as for preparations containing free caffeine. That is a 1992 dissolution-and-rat-gut study rather than a human trial, so slow release remains not established in humans rather than disproved — but the one experiment we could find that has looked found no difference at all.

Are guaranine and mateine different from caffeine?

No. Guaranine and mateine are old names for caffeine isolated from guarana and mate respectively. Chemically it is the same molecule, and once absorbed the body cannot tell where it came from. The names survive mostly in marketing.

What is true is the surrounding matrix. Whole-plant sources arrive with other compounds, tannins, theobromine, chlorogenic acids, that isolated caffeine does not carry. Whether that changes the experience is not settled; what it definitely changes is how hard it is to know your dose.

What did the human guarana trials actually find?

Three results, reported as they landed. Gurney et al. (2022) gave 25 participants guarana at 125 mg per kilogram of body weight — close to nine grams of powder for a seventy-kilo adult, dosed to deliver the same 5 mg/kg of caffeine as the comparison arm — or that matched caffeine dose, or placebo, before and after maximal-intensity cycling. Guarana improved choice reaction time, simple reaction time after exercise, and self-rated alertness compared with placebo, but not compared with the matched caffeine dose. Talik et al. (2024) compared 500 mg guarana containing 130 mg caffeine against 100 mg caffeine and placebo in 20 participants, and found that neither influenced cognitive performance. Hack et al. (2023) pooled eight placebo-controlled studies covering 328 participants. Averaged across all the cognitive measures the effect was less than trivial and not statistically significant; a subgroup analysis did find faster response times, with no effect on accuracy. The authors state that whether the change was linked to the caffeine content or to other compounds in guarana is unknown.

Kennedy and Wightman (2022) reviewed the wider literature on caffeine and co-consumed plant compounds and concluded that some preparations, guarana among them, show mental-performance benefits exceeding what caffeine alone would predict, while noting a general lack of research designed to disentangle the contributions of the component parts. That is the most that can be said, and it is worth saying accurately rather than upgrading.

One regulatory record is worth quoting, because it is favourable and verifiable. The European Medicines Agency's herbal monograph on guarana seed records its traditional use for symptoms of fatigue and sensation of weakness (EMA/HMPC/897344/2011) — as a registered traditional herbal medicine, not as a food.

Temperature: the safety finding that applies to all three

This is the part most comparison articles get backwards, so read the classification carefully.

In June 2016 the International Agency for Research on Cancer evaluated coffee, maté and very hot beverages together, and the finding was about temperature rather than about any drink. Drinking any beverage above about 65 °C is classified Group 2A, probably carcinogenic to humans. IARC's director put it plainly: it is the temperature, rather than the drinks themselves, that appears to be responsible.

The classifications for the drinks themselves went the other way. Maté drunk not-very-hot is Group 3, not classifiable as to its carcinogenicity to humans. Coffee is also Group 3, and getting there was a reversal: coffee had been Group 2B, possibly carcinogenic, since 1991, and the 2016 working group downgraded it after reviewing more than a thousand studies. That downgrade is rarely reported and worth knowing.

Two things follow. First, "yerba mate is Group 2A" is simply false after 2016, and the 1991 hot-maté evaluation that supports it has been superseded. Second, Group 3 does not mean proven safe. It means the evidence is not adequate to classify, which is a different statement.

The temperature finding applies to a freshly brewed filter coffee exactly as it applies to a gourd of mate. That includes coffee brewed the way this site sells it. There is no version of this where one hot drink is exempt.

Is yerba mate carcinogenic?

Not as a drink, on the current evaluation. IARC classifies maté drunk not-very-hot as Group 3, not classifiable. What is classified Group 2A, probably carcinogenic, is drinking any beverage above about 65 °C, mate and coffee included. The 1991 evaluation of hot maté that older articles cite was superseded in 2016.

Whatever you are drinking, let it cool before the first sip. The International Agency for Research on Cancer classifies drinking beverages above about 65 °C as probably carcinogenic to humans on evidence of oesophageal cancer, and that finding attaches to the temperature of the drink rather than to any particular plant — coffee, maté and tea alike.

How much is too much, and who should hold back

Two regulators have published daily caffeine ceilings, and they do not fully agree. Reporting only one of them would be tidier and less honest.

EFSA's 2015 opinion put single doses up to 200 mg and habitual intakes up to 400 mg per day as not raising safety concerns for healthy adults, 200 mg per day during pregnancy and lactation, and 3 mg per kg of body weight per day for children and adolescents. Health Canada's figures, set out by its own scientists in 2003 (Nawrot and colleagues), are 400 mg per day for healthy adults, 300 mg per day for women of reproductive age, and 2.5 mg per kg per day for children.

A 2017 systematic review (Wikoff and colleagues) worked through 381 studies published between 2001 and 2015 and found the evidence still supported those figures — and that review is worth reading with its funding in view. It was sponsored by ILSI North America, which took two unrestricted grants from the American Beverage Association and the National Coffee Association, the US soft-drink and coffee trade bodies; eight of its fifteen authors came from a private risk-assessment consultancy. The authors state the funders had no control over their conclusions, and the review is thorough and openly documented. It is still a review of caffeine safety paid for, at one remove, by the industries that sell caffeine, and that belongs on the label. What makes the numbers credible is not that review by itself but the agreement between sources with different interests: EFSA, with no such funding, reached the same 400 mg adult figure by its own route.

The adult figure is the same either way. The two disagreements are pregnancy, where EFSA is stricter at 200 mg against the 300 mg Health Canada sets for women of reproductive age, and young people, where Health Canada is stricter at 2.5 mg/kg against EFSA's 3 mg/kg. Where two credible bodies differ, the sensible reader takes the lower of each pair: 200 mg per day in pregnancy, and 2.5 mg per kg per day for children and teenagers. That costs you very little if the stricter figure turns out to be over-cautious, and it protects you if it does not.

None of these ceilings care which plant the caffeine came from. Coffee, mate, a guarana product, tea, cola, chocolate and a pre-workout all draw on the same daily total, and the sources that are easiest to forget are the ones that are not drinks. If your afternoon is the problem rather than your morning, the pattern is worth reading about on its own: the 3 PM crash.

People with poorly controlled hypertension, atrial arrhythmias, or diagnosed anxiety disorders should consult their clinician before adding any caffeine source.

For prescription stimulants — amphetamine-class (Adderall, Vyvanse), methylphenidate (Ritalin, Concerta), modafinil, and similar — the additive effect of caffeine plus prescription stimulant on blood pressure, heart rate, anxiety, and sleep onset can be substantial. Consumers on prescription stimulants should consult their prescribing clinician before adding any caffeinated supplement, including all CafeBank products, and should not exceed the daily caffeine ceiling their prescriber has set.

Pregnant or breastfeeding, under 18, living with a heart rhythm disorder, poorly controlled high blood pressure, an overactive thyroid, or a stomach or duodenal ulcer, or taking prescription stimulants or MAO inhibitors: talk to your own clinician before adding any concentrated caffeine source, from any plant. These are the populations named in the European Medicines Agency's herbal monograph on guarana seed and in the food-safety authorities' caffeine opinions.

What to check before you buy any of them

Four questions, in order, and they work on all three plants.

Which measure is this number? If a product or an article gives you a caffeine figure, find out whether it is a proportion of the plant material, a prepared serving with the mass and volume stated, or an extract serving. If you cannot tell, you cannot use the number.

Is the dose disclosed? A botanical name on an ingredient list is not a dose. Milligrams of caffeine per serving is a dose. Extracts are where this matters most, because the extraction ratio does all the work and is almost never printed.

Does the stated serving match how you actually use it? One can, one stick, one tab, one scoop and one tea bag are serving sizes. One gourd session and one mug of homebrew are not. A concentrate depends entirely on how you dilute it.

What else in your day is caffeinated? This is the question that catches people, because it is the only one that requires you to look away from the product in your hand.

What is the best natural caffeine source without jitters?

There is no plant that delivers caffeine without caffeine's effects, and "natural" does not change the molecule. What reliably reduces unpleasant effects is a known dose, taken earlier in the day, in a format you use the same way each time. On that criterion what you want is a product whose serving is the same every time and whose dose is printed on it — whatever the plant on the front.

Where CafeBank fits, and where it does not

Start with where it does not. CafeBank does not sell yerba mate, and nothing in the mate section above should be read as pointing at a CafeBank product. If mate is what you want, the gourd, the bombilla and a good yerba are the answer, and they are not sold here.

Where CafeBank does fit is narrow and follows directly from the argument of this article. Everything above says the decisive number is milligrams per serving, and that the reason you rarely have it is that the serving keeps moving — a gourd that gets refilled, a café pour that is not a unit, an extract whose ratio is a formulation decision. A fixed single-serve unit is a real answer to that. A stick is the same stick every time. A tab is the same tab. That is not a claim about how the caffeine behaves in your body. It is a claim about repeatability, and repeatability is what has to exist before a per-serving number can mean anything.

Three routes carry guarana, all of them with maca: the 10 g stick, the tabs, and the 3-in-1 20 g sachet, which is a three-botanical blend rather than a straight swap for the other two. The herbal ingredients in all three are produced by supercritical-CO₂ extraction, with no ethanol or hexane in the herbal extraction process. That is a statement about the extraction method and nothing else; if you want the process explained properly, we wrote it up in what SFE means in functional coffee.

And the limitation, stated because this article has just told you to demand it. As of August 2026 CafeBank publishes third-party test values on its Test and Analysis page at a per-100 g level, not per serving. That is a laboratory denominator, exactly like the ones this article has spent 3,000 words telling you not to read as a dose, and converting it into a per-serving figure without verified serving weights would be the same error we have criticised everywhere else. The gap is ours. The fix is a milligram figure on the label, not a paragraph explaining why the per-100 g number is interesting. Until it lands, we have given you the repeatable unit and not yet the number that goes on it.

What CafeBank will not tell you, because it would not be true: that supercritical CO₂ changes how caffeine behaves, that guarana gives you a smoother or slower lift than coffee, or that a percentage in a seed can be read as milligrams in a cup.

If you want the deeper two-way comparison rather than this three-way one, it already exists: guarana vs coffee.

References

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2. Clifford MN, Ramirez-Martinez JR. (1990). Chlorogenic Acids and Purine Alkaloids Contents of Maté (Ilex paraguariensis) Leaf and Beverage. Food Chemistry. 35(1):13-21. DOI: 10.1016/0308-8146(90)90126-O. (Not indexed in PubMed; source existence verified, article body not retrieved.)
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is general information about food ingredients, not medical advice. If you are pregnant or nursing, take prescription medication, or have a heart, thyroid or anxiety condition, talk to your doctor before adding a caffeinated botanical product to your routine.