Most American men fall 1,600 milligrams short of the 4,700-milligram recommended daily allowance, or RDA, of potassium, according to the Linus Pauling Institute at Oregon State University. American women consume even less potassium, on average getting only 2,300 milligrams of this essential dietary mineral every day. Potassium is an electrolyte that's necessary for all bodily functions. Boost your potassium intake by eating more nuts, fruits and vegetables, including more green leafy vegetables.
Lettuce
Not all lettuces are created equal in terms of nutrient content, and this holds true for potassium. One cup of shredded Bibb or Boston lettuce has 131 milligrams of potassium. One cup of shredded romaine lettuce provides 116 milligrams of potassium, and 1 cup of chopped iceberg lettuce offers 102 milligrams of potassium. The same amount of green leaf lettuce has 70 milligrams of potassium, while 1 cup of red leaf lettuce offers 52 milligrams of potassium.
Spinach
Spinach serves as a stand-in for lettuce in salads as well as a cooked side dish, providing a dietary source of potassium in both capacities. One cup of raw spinach offers 167 milligrams of potassium, and the same amount of drained boiled spinach provides 839 milligrams of potassium. One cup of drained canned spinach has 740 milligrams of potassium and 1 cup of boiled frozen spinach provides 574 milligrams of potassium. Spinach also provides calcium and iron.
Cabbage
Raw or cooked, the green varieties of cabbage offer a cheap and versatile source of potassium. One cup of raw, shredded green cabbage supplies 119 milligrams of potassium, and 1 cup of boiled green cabbage has 294 milligrams of potassium. One cup of cooked Napa cabbage offers 95 milligrams of potassium. One cup of raw, shredded Savoy cabbage provides 161 milligrams of potassium, while the same amount of boiled Savoy cabbage has 267 milligrams of potassium.
Kale, Swiss Chard and Other Greens
Raw kale provides 299 milligrams of potassium per cup, while boiled kale has 296 milligrams per cup. One cup of raw Swiss chard has 136 milligrams of potassium; 1 cup of boiled Swiss chard offers 961 milligrams of potassium. Raw mustard greens provide 198 milligrams of potassium per cup, and cooked mustard greens have 283 milligrams of potassium per cup. One cup of raw collards has 61 milligrams of potassium, while 1 cup of boiled collards provides 220 milligrams of potassium. Raw dandelion greens have 218 milligrams of potassium per cup, and boiled dandelion greens supply 244 milligrams of potassium per cup.
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