Looking for the best oil to season a cast iron pan? Learn what cast iron seasoning is, which oils work best, and which ones to avoid for a nonstick finish.
Key takeaways:
If you’ve ever cooked with a cast iron pan, you know how great it can be — crispy edges, even heat, and meals full of flavor. But keeping your cast iron in good shape takes a little care, especially when it comes to something called seasoning.
If your pan sticks, rusts, or doesn’t cook like it used to, don’t worry — you’re not alone! Many home cooks run into the same problems.
The good news? Seasoning cast iron pan is easier than it sounds, and it all starts with choosing the right oil. In this guide, you’ll learn what seasoning is, why it matters, and which oils work best (and which ones to skip).
Seasoning is a protective layer on your cast iron pan made from oil that's been heated until it bonds to the surface. This layer keeps the pan from rusting and gives it a natural nonstick finish.
One of the key reactions involved in seasoning cast iron is polymerization, where unsaturated fats in the oil react with heat and oxygen to form a hard, plastic-like layer that bonds to the metal. This is what builds the seasoning. (The oil changes form and sticks to the iron, creating a smooth, hard coating.) ❶
Every time you cook with oil or season your pan, that layer gets stronger and more effective.
Seasoning your cast iron pan is the key to keeping it strong, smooth, and easy to cook with. Without seasoning, the pan can rust, food will stick, and it won’t last nearly as long. But when you take care of it and build up that protective layer, your cast iron can become one of the most useful tools in your kitchen.
One big reason seasoning matters is rust prevention. Cast iron is made of metal, and metal rusts when it comes into contact with water or even humid air. Seasoning acts like a barrier that keeps moisture out. If your pan isn’t seasoned well, it can start to turn orange or brown and feel rough — that’s rust. But with proper seasoning, you can keep your pan in great shape for years.
Another reason is the non-stick surface that seasoning creates. This makes cooking easier and more enjoyable. For example, if you try to make scrambled eggs in an unseasoned pan, they’ll probably stick and burn. But in a well-seasoned pan, the eggs cook evenly and slide right out. That means less scraping, less scrubbing, and better-tasting food.
Related: How to Clean a Cast Iron Pan & Skillet
Not all cooking oils are great for seasoning cast iron. The best ones share three main qualities: they have a high smoke point, are rich in unsaturated fats, and have a neutral flavor.
Here's why each of these matters:
A cooking oil smoke point is the temperature at which an oil starts to burn and give off smoke. Once it hits this point, the oil starts to break down.
The best oil for seasoning cast iron can handle high heat without burning. That’s because the seasoning process involves heating the oil until it bonds to the pan’s surface. If your oil smokes too soon, it won’t form a proper layer and might leave behind sticky spots or strange smells. A high smoke point helps the oil turn into a smooth, even coating that lasts.
Oils that are high in unsaturated fats are better for seasoning because they go through a process called polymerization more easily. This is when the oil turns into a hard, protective layer on your pan. Oils with more unsaturated fats bond better to the surface and help build a stronger seasoning over time.
You also want an oil for cast iron seasoning with a neutral flavor — meaning it doesn’t have a strong smell or taste. Strong-smelling oils can leave behind odors that stick to your pan and affect the flavor of whatever you cook next. A neutral oil keeps your seasoning clean and lets your food taste the way it’s supposed to.
Related: What is a Neutral Cooking Oil?
Now that you know what to look for in a good seasoning oil (high smoke point, high in unsaturated fats, and a neutral flavor), let’s look at some of the best options.
If you're looking for the best cast iron seasoning oil, algae cooking oil checks every box.
It has the highest smoke point of any cooking oil — about 535°F — so it holds up well during high-heat seasoning without burning or leaving behind sticky residue. It’s also rich in unsaturated fats, particularly oleic acid (omega-9), which helps it bond smoothly to the pan and build a strong, reliable nonstick layer.
And while it's mostly neutral in flavor, it has a slight buttery taste that can subtly enhance your cooking. Algae oil is a newer option, but it’s quickly becoming a favorite.
Next up is avocado oil, which is another great pick for seasoning. With a smoke point between 350–400°F (depending on whether it’s refined or unrefined), it handles heat well enough for cast iron use.
It’s also rich in unsaturated fats, which polymerize nicely to create a durable seasoning layer. Avocado oil also contains antioxidants like vitamin E, which can help protect the oil from breaking down too quickly.
Related: The Best Avocado Oil Substitute
Grapeseed oil for seasoning cast iron is a good choice for those who want a balance of performance and price. It has a high smoke point (around 421°F) and is also high in unsaturated fats. It has a light, neutral taste, which makes it a good option if you're seasoning and cooking a variety of foods in your pan.
Canola oil is a common household oil that many people already have in their kitchens. It has a smoke point of around 428°F and is low in saturated fat. While it’s not as strong as some of the other oils for seasoning, it’s affordable, easy to find, and gets the job done if you're just getting started.
Related: The Best Canola Oil Substitute
Flaxseed oil is often used by cast iron enthusiasts because it dries into a very hard, smooth layer. It has a high level of unsaturated fats, which helps with bonding.
However, it has a low smoke point (around 225°F), so it burns easily and can leave behind a flaky finish if not used carefully. It’s also more expensive and needs to be stored in the fridge.
Some oils may be great for cooking — but not so great for seasoning. In general, you’ll want to avoid oils that have a low smoke point (they burn too easily) or a strong flavor or scent (which can stick to your pan and affect your food).
Here are some oils to avoid when seasoning cast iron:
Seasoning your cast iron pan might sound tricky, but it’s actually pretty simple.
Start by washing your pan with warm water and a small amount of mild soap. Scrub off any rust or old food with a brush or sponge. Once it’s clean, dry it completely with a towel. To make sure all the moisture is gone, you can place the pan on the stove over low heat for a few minutes.
Choose a good seasoning oil. Pour a small amount into the pan, just enough to lightly coat the surface. Use a paper towel or cloth to rub the oil all over the inside, outside, and even the handle. Then use a clean towel to wipe away any extra oil. The pan should look dry, not greasy.
Preheat your oven to 450–500°F (230–260°C). Place a sheet of foil or a baking tray on the lower rack to catch any drips. Then place your pan upside down on the upper rack. Baking it upside down helps keep oil from pooling inside the pan.
Leave the pan in the oven for about one hour. This is when the oil bonds to the surface and forms the seasoning layer. Don’t open the oven during this time.
After the hour is up, turn off the oven and let the pan cool inside. Once it’s back to room temperature, your cast iron is seasoned and ready to use.
Related: Cast Iron vs. Stainless Steel
You don’t need to fully season your cast iron pan every time you use it. A deep seasoning, like the oven method, is usually only needed a few times a year or when your pan looks dull, rusty, or food starts sticking.
Here’s a practical tip: After each use, rinse and dry your pan, then rub on a light layer of oil while it’s still warm. This quick step helps maintain your seasoning and keeps your pan in great shape between deep seasonings.
Seasoning cast iron skillet or pan is one of the best ways to protect it and make your cooking experience better. With just a little care and the right oil, your pan can last for generations and even improve with time.
If you want a low-hassle way to get great results, consider using algae cooking oil from Algae Cooking Club. It’s an excellent choice for cast iron seasoning and everyday cooking!
Kasra Saidi is the CEO and co-founder of Algae Cooking Club. He believes that cooking should be a creative and joyful experience for everyone. Realizing that many traditional cooking oils are unhealthy or unsustainable, Kas set out to offer a better alternative. His mission is to change the way people cook—one bottle of chef-grade algae oil at a time.
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