Having a cast iron fry pan is definitely a cooking game-changer. If you don’t have one, you’re missing out on some serious potential. A cast iron fry pan can pretty much do it all, from frying and searing to baking and sautéing. Not to mention, they last forever if you take care of them properly. So, I always want to make sure I’m getting the most out of my cast iron pan by choosing the best cooking oil for cast iron.

Even though I have been using my cast iron pan for a couple of years, I still feel like there is so much that I have yet to learn about it. Luckily, I have my Nana Maggie who is always willing to answer any questions that I have about cooking. She has such amazing cooking skills and techniques that I know I could learn so much from her.

I know that cast iron fry pans are versatile and I can use different kinds of oil, but I still want to make sure I’m using the best cooking oils for cast iron. So, I went to Nana for answers.

How to Choose the Best Oil for Cast Iron

When I asked Nana about the best cooking oils for cast iron pans, she did not immediately enumerate the oils to use. She started with the characteristics I should look for when finding the best oil for my cast iron.

One of Nana’s tips about cooking oils is that I should always know the smoking point of the oil you are using. The smoking point is the temperature at which the oil starts to smoke and break down. This breakdown produces harmful compounds that can make food taste bad and can also be detrimental to your health. Smoking points vary depending on the type of oil, so it is important to do some research before cooking with a new type of oil.

She also added that it would be beneficial to choose oils that will add or enhance the flavor of the food when cooking with cast iron. For example, olive oil can add a fruity flavor to dishes, while butter can add richness.

Whatever you’re cooking, Nana said that it’s important to know the characteristics of oil to get the best result. She explained that each type of oil has different properties which make it better or worse for certain tasks. For example, light olive oil is good for sautéing because it can withstand high temperatures without smoking or burning.

Best Oil to Use with Cast Iron Fry Pan

Cooking oils are not all made equal, so it’s best to know what is the best oil to use when cooking with a cast iron pan. Nana is an excellent cook, and her dishes are always full of flavor. One of the secrets to her success in the kitchen is her use of flavorful oils. Some of the oils she uses to make her meals delicious are listed below.

Avocado Oil

My grandmother usually uses avocado oil since it is able to maintain its vitamins and minerals even when heated to high temperatures during cooking. Avocado oil is also known for being a healthy option since it is lower in saturated fats than other oils. This oil is excellent to use for cooking because it has a high smoke point of 520°F. This means that it won’t impart any unwanted flavors to your food, making it a great choice for those who want a neutral taste.

Organic Olive Oil

Olive oil is also one of Nana’s favorite cooking oils for cast iron skillet because it is great for sauteing. It has a relatively high smoke point which can withstand higher temperatures before beginning to break down and smoke. This makes it ideal for sauteing, as it can help to create a golden, crispy exterior on foods while keeping the inside moist and flavorful.

Refined Coconut Oil

When cooking with cast iron, Nana suggests using refined coconut oil for the best results. This type of oil has a high smoke point, meaning that it won’t start to smoke and break down as quickly as other oils. Additionally, refined coconut oil has a neutral flavor, so it won’t affect the taste of your food. Coconut oil is also ideal when seasoning your cast iron.

Sunflower Oil

Sunflower oil has a high smoke point, making it ideal for cooking with cast iron. Although it’s not as healthy as other oils, sunflower oil is a good choice for those who want to avoid olive oil’s strong flavor. Sunflower oil can be used in a variety of ways, including frying, sautéing, and baking.

Vegetable Oil

Even though vegetable oil is the common oil used for cooking, it’s my Nana’s least favorite. The main reason is that it doesn’t offer any health benefits. She always says that if you’re going to cook with oil, you might as well use one that has some positive effects on your body.

Butter and Ghee

When you’re cooking with cast iron and aiming for a richer flavor, butter is the best oil to use. Its smoke point varies depending on how it’s made, but it typically falls between 300 and 437°F. This means that it won’t start smoking and burning at lower temperatures like some other oils, which helps to preserve the food’s flavor. It’s my Nana’s choice of oil when she’s cooking pancakes or eggs to add creaminess.

Canola Oil

Canola oil is believed to be heart-healthy because it contains fewer saturated fats than other oils that are commonly used. It is a heart-healthy choice because it can help to reduce the risk of heart disease by reducing cholesterol and inflammation. This makes canola oil an ideal choice for people who are looking to improve their heart health.

Whichever oil you choose to use with your cast iron, my Nana recommends ensuring that you preheat the cast iron fry pan before putting the oil in. By doing this simple step, you can help ensure that your food comes out tasting great every time and won’t stick to the pan.