Not all cooking oils behave the same. Some oils are better suited to seasoning, high heat cooking, others to gentler heat, and some are best kept off the heat altogether for dressings, dips, and finishing.
When choosing an oil, it helps to consider smoke point, intended use, flavour, and personal preference. Understanding these differences will help you cook more effectively, choose the right oil for each job, and get the best results when seasoning your iron cookware.
While you can cook with almost any oil or fat you prefer, seasoning is about performance.
What Should You Look for in a Seasoning oil?
The most important factor for a seasoning oil is heat stability. You need an oil that can handle high temperatures and properly polymerise into a hard, protective layer when heated.
Choose stability first and flavour neutrality second. In general, refined oils tend to work better for seasoning, as they have higher smoke points and fewer impurities, which allows them to handle the temperatures needed for proper polymerisation.
Once oil has polymerised, it is no longer about flavour or nutrition, as it becomes part of the forever renewable surface of the pan.
What Does Smoke Point Mean?
The smoke point of an oil is the temperature where it starts to visibly smoke and degrade. Once an oil passes its smoke point: it loses stability, can turn bitter, performs poorly in cooking, and doesn't tend to form a good seasoning layer on iron.
Key rule: Match your oil to your cooking temperature.
Which Oils Are Best for Seasoning Iron Pans?
For seasoning, heat stability is everything. The best oils are those that remain stable at high temperatures and form durable seasoning layers over time.
- Rice bran oil
- Grapeseed oil
- Avocado oil
- Ghee
- Canola or sunflower oil
- Refined coconut oil
- Natural seasoning blends (e.g. beeswax-based)
These oils form strong, long-lasting seasoning layers that protect your pan and improve performance over time.
Which Oils Should You Avoid for Seasoning?
- Olive oil, especially extra virgin: Refined olive oil can be used, but tends to produce less consistent, less durable seasoning.
- Butter: burns easily due to milk solids
- Other low smoke point or delicate, infused oils.These oils break down before proper polymerisation occurs, which can leave a sticky, uneven, or short-lived seasoning layer.
These can break down before proper polymerisation occurs, leading to sticky, uneven, or short-lived seasoning.
Why we use rice bran oil
We use natural non-GMO rice bran oil to pre-season AUS-ION™ pans because it delivers consistent, reliable results at high heat and is the perfect base for cooks to start with.
You can then continue to build and refresh your seasoning your own way and cook with any number of oils or fats.
For maintaining your pan we've also perfected a seasoning kit made of eco-friendly care essentials with our renowned Seasoning Conditioner Bar, combining natural Australian-sourced beeswax, pure coconut oil and avocado oil.
Which Oils Have a High Smoke Point? (Best for High Heat Cooking & Seasoning)
High smoke point oils remain stable at high temperatures and are ideal for searing, frying, roasting, and seasoning iron cookware. These oils allow for proper polymerisation, forming a strong, durable non-stick surface.
- Rice bran oil: highly stable and forms a strong, even seasoning layer
- Avocado oil: great for high heat frying and grilling
- Canola / vegetable oil: affordable and neutral for seasoning.
Which Oils Are Best for Everyday Medium-Heat Cooking?
Medium smoke point oils are best suited to sautéing, baking, browning, and suit most everyday cooking. They perform well at moderate temperatures but are not ideal for sustained high heat and are generally less effective for seasoning.
- Sesame (unrefined)
- Olive oil (pure / standard, not extra virgin)
- Duck fat (flavourful, so less commonly used for seasoning).
Which Oils Should Only Be Used for Low to Medium Heat?
Low smoke point oils are best for gentle everyday cooking and adding flavour. They tend to break down at higher temperatures and are therefore not suitable for the initial seasoning of your pan.
- Olive oil (especially extra virgin): can become sticky when exposed to prolonged high heat
- Butter: burns easily due to milk solids
- Flaxseed oil: often recommended because it polymerises quickly, but tends to form a more brittle, less durable seasoning layer
Which Oils Are Best Left Unheated?
These oils should generally not be heated. Instead, they can be used to add flavour for salads and finishing dishes.
- Flaxseed oil (unrefined)
- Unrefined almond oil.
Which Cooking Oil Is Healthiest?
There's a lot of debate around which cooking oil is "healthiest". In general, factors like fat composition, heat stability, and level of processing all play a role. Oil quality can also vary considerably, so it's worth sourcing quality oils from a reputable manufacturer.
It's also worth remembering that an oil that works well nutritionally for everyday cooking, such as olive oil, may not be the best choice for re-seasoning an iron pan. For re-seasoning, the most important factor is heat stability. Once heated and polymerised onto the iron, the oil becomes a hard, inert, stable layer that helps protect the pan and create a natural non-stick surface.
Why Is Seasoning Better than Synthetic Non-Stick Coatings?
Solidteknics iron cookware comes pre-seasoned and ready to cook straight out of the box. From there, it's easy to maintain: simply cook regularly with oils and fats, or refresh the surface with a stovetop or oven re-season whenever needed.
Unlike synthetic coatings that wear out over time, seasoning is a naturally renewable cooking surface that improves with use. Seasoning also helps protect your pan from rust and, over time, creates a surface that often requires less added oil.
With the right oil and heat, you're not maintaining a coating: you're building a better pan every time you cook.
Frequently Asked Questions
What is the best oil for seasoning a wrought iron pan?
Rice bran oil is one of the best choices for seasoning wrought iron pans, thanks to its high smoke point and strong heat stability. Avocado oil, canola oil, and refined coconut oil also work well.
Can I use olive oil to season my pan?
Refined olive oil can be used but tends to produce less consistent seasoning. Extra virgin olive oil should be avoided, as it has a lower smoke point and can become sticky under prolonged high heat.
Why does smoke point matter when seasoning iron cookware?
Smoke point matters because an oil needs to reach a high, stable temperature to polymerise properly into a hard protective layer. Oils that smoke or break down before this point won't form a durable seasoning layer.
What oil does Solidteknics use to pre-season its pans?
We pre-season our wrought iron pans with natural, non-GMO rice bran oil for consistent, reliable results at high heat.
Can I use butter to season my iron pan?
No. Butter has a low smoke point and burns easily due to its milk solids, making it unsuitable for seasoning.
Is flaxseed oil good for seasoning cast iron or wrought iron?
Flaxseed oil polymerises quickly, which is why it's sometimes recommended, but it tends to form a more brittle seasoning layer that's less durable than oils like rice bran or avocado oil.
Does the "healthiest" oil make the best seasoning oil?
Not necessarily. An oil that's ideal for everyday cooking nutritionally, like olive oil, may not have the heat stability needed for durable seasoning. For seasoning, heat stability matters more than nutritional profile.
