Nutritional Facts 1 cup (prepared with fat-free salad dressing) equals 247 calories, 9 g fat (3 g saturated fat), 21 mg cholesterol, 463 mg sodium, 35 g carbohydrate, 5 g fiber, 11 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1/2 fat.