Avoid cooking highly acidic foods, delicate fish, strong-smelling dishes, and sticky foods (like eggs) in cast iron. These can strip your pan’s seasoning, leach metallic flavors into your food, or leave behind lingering odors.
What Not to Cook in a Cast-Iron Skillet
Yes, cooking with cast iron pans can contribute to high ferritin levels. While safe for most people, the iron in the pan transfers into your food, and your body absorbs it. This effect is particularly significant for individuals with underlying genetic conditions or those who frequently eat acidic foods.
You will be able to do just about everything in it, from searing steaks to baking a cake. If your cast-iron skillet is relatively new and hasn't had time to build up multiple layers of protective seasoning (see below), it's best to avoid cooking acidic foods such as tomato sauce or citrus juices.
Instead, Amidor recommends “cooking with cast iron once or twice a week, especially if someone has iron-deficiency anemia and no issues with too much iron in their diet.” Preparing a more acidic dish, or something with a lot of moisture, is likely to absorb more iron from your pot or pan.
Iron deficiency occurs when your body lacks enough iron to produce hemoglobin, a protein in red blood cells that carries oxygen from your lungs throughout your body. When oxygen levels drop, you can experience a variety of physical and mental symptoms.
One serving of eggs (2x 60g eggs) provides 1.7mg of iron, which represents 14% of the Recommended Dietary Intake (RDI) for adults and 17.5% for children aged 9-13 years.
A cast iron skillet is ruined primarily by rust from soaking or improper drying, warping from extreme thermal shock (like cold water on a hot pan), or cracking if dropped. While most seasoning issues are reversible, letting rust cause deep pitting, or fracturing the iron, destroys the cookware permanently.
Yes, Dawn dish soap is perfectly safe for a well-seasoned cast iron skillet. Modern mild dish soaps are gentle enough to remove food debris and grease without stripping the pan's polymerized non-stick coating (seasoning).
Cast Iron Cons
Unfortunately, iron is prone to rusting and long-term effects will harm the material. Frequent exposure to moisture will only accelerate the process. Cast iron is a very heavy material which makes working with it very difficult.
These are the most common symptoms in the first 6 hours after ingestion.
Lodge cast iron includes a Prop 65 warning primarily out of an abundance of caution to comply with California's strict labeling laws. Because trace, naturally occurring elements (like manganese) can be present during the iron-casting process, the company uses the warning to avoid legal penalties in California, even if the products meet all federal safety guidelines.
Yes, you can absolutely use a small amount of mild dish soap on a well-seasoned cast-iron pan. The old "no soap" rule is a myth from generations ago when soaps contained harsh lye, which stripped the pan's protective seasoning. Modern dish soaps are gentle and safe to use.
The healthiest skillet to use is one free from toxic coatings like Teflon (PTFE) and harmful forever chemicals (PFAS/PFOA). Cast iron, carbon steel, and stainless steel are universally regarded as the safest, longest-lasting options, while ceramic-coated pans provide an easy-release alternative without the plastics.
Yes, bare (unenameled) cast iron leaches dietary iron into your food. While this is usually a harmless or beneficial boost, the amount varies based on the food’s acidity, cooking time, and the pan's seasoning.
Yes, you absolutely use oil in a cast iron skillet. It is essential for cooking to prevent sticking and for maintaining the protective, non-stick "seasoning" layer. High smoke point oils like vegetable, canola, or grapeseed oil are ideal for cooking and seasoning.
Yes, you are supposed to wash cast iron! While the old myth says to avoid it at all costs, the "no wash" rule comes from the days when dish soaps contained harsh lye. Modern, gentle dish soaps are completely safe and will not strip your pan's seasoning.
You can clean cast iron using mild dish soap and warm water (yes, soap is perfectly safe!), or a natural abrasive like kosher salt. Always avoid dishwashers, soaking, and harsh chemicals.
No, it is not bad. Modern, mild dish soaps are completely safe to use. The old "no soap" rule comes from decades ago when soaps contained harsh lye, which stripped the skillet's seasoning. Today's gentle dish soaps simply cut through grease without harming the baked-on, nonstick layer.
Soaking a cast iron skillet for a few minutes to loosen stuck-on food won't ruin it, but leaving it to soak for hours or overnight can cause significant damage. Extended soaks soften the seasoning layer and allow water to reach the bare metal, resulting in rust.
Cooking with an uncoated cast iron pan is synonymous with cooking in its purest form. The untreated cast iron has no chemicals such as PFAS, PFOA and PTFE, making for a safe cooking experience.
What Not to Cook in a Cast-Iron Skillet
Broccoli is not considered a high-iron food, but it is a solid supplemental source. One cup of cooked broccoli provides about 1 mg of iron (roughly 6% of your daily value), making it a good, healthy addition alongside other iron-rich sources.
For most healthy people, moderate egg consumption does not significantly raise blood cholesterol levels. Dietary cholesterol has a much smaller impact on your heart health than saturated fat.
Iron is primarily drained from the body through blood loss, including heavy menstruation, gastrointestinal bleeding (ulcers, cancer, or medication side effects), and routine shedding of intestinal cells. Dietary factors, such as high intake of calcium, coffee, tea, and fiber, inhibit absorption.