Recipes · Uruguayan · Beverages
Mate
One serving has 21 kcal, and at least a fifth of a woman's daily need of manganese (21%). Ready in 7 minutes.
- Preparation: 3 min
- Cooking: 4 min
- Makes: 1 serving (205 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 200 g Green tea, brewed
- 5 g Sugar
Method
- Heat water to just below boiling, not fully boiling, and steep the yerba mate, standing in here as green tea, for 3-4 minutes.
- Stir in the sugar, if using, to taste.
- Serve hot in a gourd or small cup, sipping slowly, traditionally topping up with more hot water as it is drunk.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 21.4 kcal | 1% |
| Carbohydrates | 5 g | |
| Water | 200 mL | |
| Fiber | 0 g | 0% |
| Protein | 0.44 g | 1% |
| Fat | 0 g | |
| Monounsaturated | 0 g | |
| Polyunsaturated | 0 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0 g | |
| Saturated | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 0.05 mg | 0% |
| Copper | 0.01 mg | 1% |
| Iron | 0.04 mg | 0% |
| Magnesium | 2 mg | 1% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 0 mg | 0% |
| Potassium | 16.1 mg | 0% |
| Selenium | 0.03 µg | 0% |
| Sodium | 2 mg | |
| Zinc | 0.02 mg | 0% |
| Thiamin (vitamin B1) | 0.01 mg | 1% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 0.06 mg | 0% |
| Pantothenic acid (vitamin B5) | 0 mg | 0% |
| Pyridoxine (vitamin B6) | 0.01 mg | 1% |
| Folate (vitamin B9) | 0 µg | 0% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.01 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.