Five Ingredient Lower Oxalate Trail Mix

Updated on 2024-12-22

Contents

• 01 – Introduction
• 02 – Equipment
• 03 – Ingredients
• 04 – Directions
• 05 – Notes
  • 05.01 – Oxalate Content – Coconut, Cranberry, Pumpkin Seed, Raisin, Sunflower Seed Trail Mix
  • 05.02 – Oxalate Content – Coconut, Cranberry, Raisin, Sunflower Seed, Walnut Trail Mix

01 – Introduction

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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

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• 7.5-qt (7.1L) mixing bowl
• Large spoon
• Storage containers, preferrably ones that are airtight

03 – Ingredients

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• 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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• 01) Empty the contents of each bag of ingredients into a 7.5-qt (7.1L) mixing bowl.
• 02) Combine the ingredients using a large spoon or your hands.
• 03) Using a large spoon, transfer the trail mix into storage containers, preferrably ones that are airtight.

05 Notes

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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.

Note: Oxalate content should be used as a rough guide only. There are too many variables that make measuring exact oxalate content impossible.

05.01 – Oxalate Content – Coconut, Cranberry, Pumpkin Seed, Raisin, Sunflower Seed Trail Mix

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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	294.5mg
	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

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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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