Nutritional Facts 3 cups (calculated without salad dressing) equals 239 calories, 9 g fat (1 g saturated fat), 172 mg cholesterol, 181 mg sodium, 16 g carbohydrate, 6 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1/2 fruit.