Nutritional Facts One serving (prepared with fat-free milk and sugar-free pudding and without whipped topping) equals 198 calories, 9 g fat (0 saturated fat), 1 mg cholesterol, 647 mg sodium, 26 g carbohydrate, 0 fiber, 3 g protein. Diabetic Exchanges: 2 fat, 1 starch, 1/2 fruit.