Here are 8 Foods with More Potassium Than Bananas

 Your body craves potassium! This mineral is a superstar for kidney and heart function, muscle contraction, and nerve transmission. According to the National Institutes of Health (NIH), skimping on potassium can hike up your blood pressure, leach calcium from your bones, and up your risk of kidney stones.

When you think of potassium-rich foods, bananas probably pop into your head first. But guess what? They're not the only game in town. There are plant-based foods that actually outshine bananas in the potassium department (a medium banana offers 422 mg of potassium). Here are 8 of them:

1. Dried Apricots

Half a cup of dried apricots delivers a whopping 1,101 mg of potassium. These little gems are also loaded with antioxidants, including beta-carotene and vitamins A, C, and E. Plus, they bring fiber to the table, which is great for your digestive health.

2. Lentils

Lentils are a nutritional powerhouse. A cup of cooked lentils serves up 731 mg of potassium. They're also packed with protein, folate, fiber, iron, and other nutrients. Lentils contain plant chemicals called polyphenols with antioxidant activity. They're low in sodium and saturated fats too.

3. Prunes

Prunes are rich in vitamins and minerals, along with fiber and antioxidants. Half a cup gives you 699 mg of potassium.

Prunes are famous for their ability to help relieve constipation, thanks to their fiber and sorbitol content, a sugar alcohol with natural laxative effects, according to Healthline.

4. Squash

Winter squash is nutritious and beneficial. A cup of mashed acorn squash provides 644 mg of potassium.

Michigan State University notes that winter squash also offers antioxidant and anti-inflammatory compounds, high levels of alpha-carotene and beta-carotene that convert to vitamin A, and is a good source of vitamin C and indigestible fiber that can help prevent blood sugar spikes after eating.

5. Raisins

Half a cup of raisins gives you 618 mg of potassium. These dried grapes are a source of potassium and also provide energy, fiber, iron, copper, and vitamins essential for producing red blood cells and transporting oxygen throughout the body.

Raisins pack energy in the form of calories and sugars, so it's best not to overdo it. A quarter cup of raisins (40 g) contains 120 calories.

6. Beans

Beans are super nutritious, low in calories, fats, sodium, and also have a low glycemic index. A cup of beans offers 607 mg of potassium and is a source of plant protein and fiber. Thanks to their folate and iron content, beans can help prevent iron-deficiency anemia and megaloblastic anemia (due to folate deficiency).

7. Orange Juice

A cup of orange juice provides 496 mg of potassium. Orange juice is rich in vitamins, minerals, and phytochemicals, but its consumption should be limited as it lacks the fiber of the orange and has a high sugar content.

Consume no more than a small glass (four to six ounces) per day, recommends the Harvard Nutrition Source.

8. Soybeans

Soybeans are rich in nutrients, including B vitamins, fiber, potassium, magnesium, and high-quality proteins. Half a cup of boiled soybeans gives you 443 mg of potassium.

Soy protein is considered a complete protein as it contains all nine essential amino acids that the body cannot produce and must be obtained from the diet.