Kale is a Badass
It is. There's a reason why you can't stop hearing about it. A single cup of raw kale contains:
Vitamin A: 206% of RDA (from beta-carotene).
Vitamin K: 684% of RDA.
Vitamin C: 134% of RDA.
Vitamin B6: 9% of RDA.
Manganese: 26% of RDA.
Calcium: 9% of RDA.
Copper: 10% of RDA.
Potassium: 9% of RDA.
Magnesium: 6% of RDA.
Also, It contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
All at a total 33 calories, 6 grams of carbs (2 grams of which are fiber) and 3 grams of protein.
So make a damn salad or throw some in a smoothie. It's good for you.