Iron is an essential mineral.
Women (ages 19-50) require 18 mg of iron per day. Men (ages 19-50) need 8 mg per day.

For more information, see this page at the NIH site:
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Food … Milligrams per serving … Percent of RDI for women (Recommended Daily Intake)

Soybeans … 1 cup (186g) … 29.2 mg … 162 %
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving … 18 mg … 100 %
Oatmeal …. 1 cup cooked (234 g) … 14 mg … 77 %
Prune juice … 1 cup … 9 mg … 50 %
Oysters, eastern, cooked with moist heat, 3 ounces … 8 mg … 44 %
White beans, canned, 1 cup … 8 mg … 44 %
Blackstrap molasses … 2 Tbsp … 7.2 mg
Chocolate, dark, 45%–69% cacao solids (3 ounces) … 7 mg … 39 %
Beef liver, pan fried, 3 ounces … 5 mg … 28 %
Thyme, dried … 3.7 mg
Apricots, dried … 3.6 mg
Quinoa … 3.2 mg
Lentils, boiled and drained, ½ cup … 3 mg … 17 %
Spinach, boiled and drained, ½ cup … 3 mg … 17 %
Tofu, firm, ½ cup … 3 mg … 17 %
Chocolate (dark chocolate) … 1oz (28.4g) … 2.3 mg … 12 %
Pumpkin seeds … 1 cup … 2.1 mg
Kidney beans, canned, ½ cup … 2 mg … 11 %
Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces … 2 mg … 11 %
Chickpeas, boiled and drained, ½ cup … 2 mg … 11 %
Tomatoes, canned, stewed, ½ cup … 2 mg … 11 %
Beef, braised bottom round, trimmed to 1/8″ fat, 3 ounces … 2 mg … 11 %
Potato, baked, flesh and skin, 1 medium potato … 2 mg … 11 %
Cashew nuts, oil roasted, 1 ounce (18 nuts) … 2 mg … 11 %
Tofu … 2 mg
Black beans … 1.8 mg
Kale … 100g … 1.7 mg … 9 %
Tahini … 1.7 mg
Brussels sprouts … 1.4 mg … 8 %
Green peas, boiled, ½ cup … 1 mg … 6 %
Chicken, roasted, meat and skin, 3 ounces … 1 mg … 6 %
Rice, white, long grain, enriched, parboiled, drained, ½ cup … 1 mg … 6 %
Bread, whole wheat, 1 slice … 1 mg … 6 %
Raisins, seedless, ¼ cup … 1 mg … 6 %
Spaghetti, whole wheat, cooked, 1 cup … 1 mg … 6 %
Tuna, bluefin, fresh, cooked with dry heat, 3 ounces … 1 mg … 6 %
Turkey, roasted, breast meat and skin, (3 ounces) … 1 mg … 6 %
Nuts, pistachio, dry roasted, 1 ounce (49 nuts) … 1 mg … 6 %
Broccoli, boiled and drained, ½ cup … 1 mg … 6 %
Egg, hard boiled, 1 large … 1 mg … 6 %
Rice, brown, long or medium grain, cooked, 1 cup … 1 mg … 6 %