How to get more of the nutrients you need

Our innovative new Nutrient Dense range has been developed by M&S chefs and nutritionists, made from whole-food, store-cupboard ingredients bursting with flavour, fibre, vitamins and minerals. From speedy meals to snacks and drinks, everything is perfectly portioned to contain high amounts of nutrients per calorie.

“This January, fibre takes centre stage in our new Nutrient Dense range, supporting a vital public health need, as 96% of UK adults aren’t getting enough fibre in their diet,” says M&S Senior Nutritionist Louisa Brunt. “It’s easy to increase your fibre intake, with delicious options across our new Nutrient Dense range and offering more innovative, market-leading products which support your health needs. The range is packed with nutrients like fibre, vitamins and minerals.”

And because it’s M&S Food, you know it’s going to taste amazing, too. See some of our must-try picks from the range below, and find them all in the Foodhall from 5 January.

If you try one thing this January, make it our Nutrient Dense H5O Shot. This vibrant blend of coconut water, cold-pressed ginger juice, fruit and vegetable fibres is bursting with fibre, sea moss, botanicals and electrolytes. “This is one of our most exciting new products,” says Claire Richardson, M&S Food Head of Product Development.

“We’ve called it H5O because of these five botanical ingredients – panax ginseng, Japanese honeysuckle, ginger, yellow passionfruit and green cardamom – which have been selected and verified by scientists at Royal Botanic Gardens, Kew. It also contains 4g of fibre from baobab and Jerusalem artichoke in just one shot and is high in iodine, from sea moss, which is such an amazing ingredient.”

Having amassed more than 1.3billion TikTok views, sea moss is certainly having a moment. We’ve sourced the very best sea moss from the cold Atlantic off the coast of Ireland, which is high in iodine, which many of us lack in our diets.

More nutrient-rich picks

Our expert chefs and nutritionists developed the Nutrient Dense nutrition criteria in consultation with the British Nutrition Foundation, and all products in the range have our Eat Well seal of approval.

M&S Head of Food Innovation, Annette Peters, says, “The Nutrient Dense range is so exciting and is also incredibly useful for anyone trying to hit their nutritional targets. It is also great if customers are reducing their food intake, such as people using the GLP-1 medications. We have challenged ourselves to make products that are denser in nutrients than calories, so every single mouthful is packed full of more of the nutrients we all need.”

All the products in the range are at least a source of or high in fibre, something many of us lack in our diets. “The importance of us all eating enough fibre cannot be overestimated," says Annette. "As well as helping day to day with effective digestion, long-term it is important to reduce the risk of bowel cancer and so many other diseases. Products such as our Nutrient Dense Super Seeded Bread, which has 13g of fibre in two slices, make it easier to reach the recommended 30g a day.”