Table of Contents
Updated on 2026-09-01
01 - Introduction
In January 2023, I suffered the third kidney stone of my life and less than 4 years after my second kidney stone . I had to give up eating a number of snack foods which were high in oxalate content .
I began eating dried, sliced cranberries, raisins, pumpkin seeds, sunflower seeds, and walnuts as a snack, mixing one dried fruit with one of the seeds or walnuts. I also use the same dried fruit, seeds, and walnuts in another recipe that I make (future blog post). Thinking about the other recipe, I came up with an easy-to-make trail mix recipe in May 2023 that is healthy, tasty, and low in oxalate content.
02 - Equipment
- 7.5-qt (7.1L) mixing bowl
- Large spoon
- Storage containers, preferrably ones that are airtight
03 - Ingredients
- 8-oz flaked or shredded coconut
- 16-oz dried, sliced cranberries
- 16-oz raisins
- 16-oz pumpkin seeds or chopped walnuts
- 16-oz sunflower seeds
04 - Directions
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- Empty the contents of each bag of ingredients into a 7.5-qt (7.1L) mixing bowl.
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- Combine the ingredients using a large spoon or your hands.
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- Using a large spoon, transfer the trail mix into storage containers, preferrably ones that are airtight.
05 Notes
I like to use OXO POP containers to store my trail mix.
Oxalate content is provided below. Oxalate content is derived from the Data Companion to Toxic Superfoods, August 2024 , by Sally K. Norton.
05.01 - Oxalate Content - Coconut, Cranberry, Pumpkin Seed, Raisin, Sunflower Seed Trail Mix
| INGREDIENT | AMT | OXALATE COUNT |
|---|---|---|
| coconut, flaked/shredded | 1.75 cups (8-oz) | 3.5 mg |
| cranberries, dried sliced | 2.75 cups (16-oz) | 11 mg |
| pumpkin seeds | 3.75 cups (16-oz) | 120 mg |
| raisins | 2.25 cups (16-oz) | 48 mg |
| sunflower seeds | 3.5 cups (16-oz) | 112 mg |
| TOTAL | 14 cups or 56 1/4-cup servings | 294.5 mg |
| 1 Tbsp | 1.31 mg | |
| 1/4 cup | 5.26 mg | |
| 1/3 cup | 6.99 mg | |
| 1/2 cup | 10.52 mg | |
| 3/4 cup | 15.78 mg | |
| 1 cup | 21.04 mg |
05.02 - Oxalate Content - Coconut, Cranberry, Pumpkin Seed, Raisin, Walnut Trail Mix
| INGREDIENT | AMT | OXALATE COUNT |
|---|---|---|
| coconut, flaked/shredded | 1.75 cups (8-oz) | 3.5 mg |
| cranberries, dried sliced | 2.75 cups (16-oz) | 11 mg |
| pumpkin seeds | 3.75 cups (16-oz) | 120 mg |
| raisins | 2.25 cups (16-oz) | 48 mg |
| walnuts, chopped | 4 cups (16-oz) | 192 mg |
| TOTAL | 14.5 cups or 58 1/4-cup servings | 374.5 mg |
| 1 Tbsp | 1.61 mg | |
| 1/4 cup | 6.46 mg | |
| 1/3 cup | 8.59 mg | |
| 1/2 cup | 12.91 mg | |
| 3/4 cup | 19.37 mg | |
| 1 cup | 25.83 mg |
Equipment icon courtesy of Icons8
Ingredients icon courtesy of Icons8
Directions icon courtesy of Icons8 via IconArchive
Notes icon courtesy of IconsMind via IconArchive
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