How Many Squares of Chocolate is 20g? A Definitive Brand-by-Brand Guide

October 28, 2025 •

3 min read

According to nutritional guidelines, a recommended portion of chocolate is often around 20g, but the actual number of squares can differ significantly across brands and varieties. Understanding how many squares of chocolate is 20g helps in managing calorie intake and enjoying a balanced treat without overindulging. This article provides a definitive breakdown to guide your snacking.

Quick Summary

The number of chocolate squares in a 20g serving varies greatly by brand, size, and cocoa content, ranging from 2 large squares to 6 smaller ones.

Key Points

Variable Weight: The number of squares for 20g is not standardized, depending on brand, size, and cocoa content.
Lindt Example: Two squares of Lindt 78% Dark Chocolate typically weigh 20g, providing a dense and rich serving.
Common Portion: For many standard chocolate bars, four to six smaller squares will constitute a 20g portion.
High-Cocoa Content: Dark chocolate with higher cocoa percentages (70%+) is often denser, so fewer squares may be needed to reach 20g.
Mindful Snacking: Moderation is key, and understanding brand-specific differences helps manage calorie and sugar intake effectively.

Why Chocolate Square Sizes Are Not Standard

Unlike standardized ingredients, chocolate squares are not uniform in size or weight. This means a 20g portion from one manufacturer might look completely different from another. Factors influencing square size include:

Brand Variations: Each chocolate brand designs its bars differently. For instance, a luxury brand may have larger, thicker squares than a budget-friendly option.
Chocolate Type: Dark chocolate, with its higher cocoa content, is denser than milk or white chocolate, which can alter the weight of an individual square.
Mould Design: The specific mould used in manufacturing determines the thickness, width, and overall weight of each segment of the bar.

The 20g Portion Demystified

A 20g serving size is often used as a reference point for a single portion of chocolate in dietary guidelines. For those monitoring their intake, knowing what this looks like can prevent overconsumption. While a kitchen scale offers the most accuracy, referencing the nutrition label and understanding brand-specific differences is a practical approach for daily life.

Brand-by-Brand Guide to a 20g Portion

To illustrate the variations, here are some examples of what 20g of chocolate looks like for different popular types and brands:

Lindt 78% Dark Chocolate: Just two squares make up a 20g serving. These are relatively thick and rich, so a small quantity delivers intense flavour.
Standard Milk Chocolate (e.g., as per NHS guidance): A typical milk chocolate bar, such as one used for portion size recommendations, might equate to four small squares for a 20g portion.
High-Cocoa Dark Chocolate (General): For high-cocoa varieties (e.g., 70% or more), a 20g portion might be up to six small, thin pieces, as noted by nutritional sources.

Health Benefits of a 20g Dark Chocolate Serving

For those choosing dark chocolate (with at least 70% cocoa), a 20g portion can offer genuine health benefits without a high sugar load. The key is to select high-quality chocolate and consume it in moderation.

Nutritional Highlights of 20g Dark Chocolate

A 20g portion of 70-85% dark chocolate can provide a surprising amount of beneficial nutrients:

Antioxidants: Rich in polyphenols and flavanols, which help fight oxidative stress.
Minerals: Contains smaller but significant amounts of iron, magnesium, copper, and manganese.
Fiber: Contributes a small but meaningful amount of dietary fibre.
Heart Health: Flavanols may help improve blood flow and lower blood pressure.

Comparison Table: 20g of Different Chocolates


Feature	20g Dark Chocolate (70%+)	20g Milk Chocolate	20g White Chocolate
Typical Squares	2-6 (depending on brand/thickness)	Approx. 4 small squares	Varies, often similar to milk
Calories	~110-120 kcal	~100-115 kcal	~110-125 kcal
Sugar Content	Lower (less than 10g)	Higher (over 10g)	Highest (primarily sugar and fat)
Antioxidants	Higher Concentration	Very Low to None	None
Minerals	Higher Concentration	Lower Concentration	Very Low to None

Conclusion

When a recipe or health recommendation mentions 20g of chocolate, it's a valuable guideline, but it's important to know that the number of squares can vary widely. For a small square or piece, you might be looking at up to six, while for denser, richer chocolate like Lindt, it could be just two. Reading the nutritional information on your specific chocolate bar is the most accurate way to understand your portion. Prioritizing high-quality, high-cocoa options ensures you get the maximum flavour and nutritional benefit out of your controlled 20g treat.

Healthline provides further details on the health benefits of dark chocolate with high cocoa content.

Frequently Asked Questions

Yes, many nutritional experts consider 20g to be a moderate and healthy portion size, particularly for high-quality dark chocolate.

A 20g portion of chocolate contains roughly 100-120 calories, but this can vary based on whether it is dark, milk, or white chocolate.

Yes, chocolate with a higher cocoa percentage is denser and often has larger, thicker squares, so fewer are needed to make up 20g.

Visually, 20g can range from two larger, thicker squares of premium dark chocolate to about six smaller, thinner segments of a more standard bar.

Using a small kitchen scale is the most accurate method. Alternatively, you can read the serving size on the chocolate bar's nutrition label for guidance.

Controlling chocolate portion size is crucial for managing intake of calories, sugar, and saturated fat, which helps maintain a balanced diet.

Yes, a 20g serving of dark chocolate (70%+ cocoa) provides beneficial antioxidants and minerals in a controlled portion.