Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to the production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver.
The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy.
While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. Foods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. The current daily value (DV) for iron is 18 milligrams (mg).
Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, non-heme plant-based iron foods, meat based heme-iron sources, high iron foods for vegans and vegetarians, and the list of fruits and vegetables high in iron.