You should stick to 150 gr bullets. This is what the gun was designed for. The 180 gr tend to bend the op rod.
Ask the ammunition mfgr.
30-06 M1 Garand Match Ammunition from Hornady is safe
Federal American Eagle FMJ is Garand-safe.
Any of the Hornady Superperformance loadings are *not* Garand safe.
Federal American Eagle is not Garand safe! They make a specific load just for the M1 Garand and it will say so on the box (see pic in post #11) if it doesn't have that on the box it's not Garand compatible. Unless you install a adjustable gas plug.
What cyclone said. It's not so much the bullet weight. Powder choice has a lot more to do with this. An improper pressure curve can bend your operating rod forthwith. Some of the best performing 30-06 match ammo came in 173 gr weight, and was used by US military snipers in SE Asia right until 1966 or thereabouts. There is definitely out there, 150 gr commercial ammo that will also wreck your Garand op rod equally as fast.
30-06 M1 Garands require handload formulas that imitate 1936ish ballistic technology.
A few Garand friendly powders that come to mind right now:
IMR 4064, IMR 4895, IMR 3031
There are others too, this is by all means an incomplete list.
Never once in 40 years have I ever seen nor heard of any 150 gr commercial ammo damaging any rifle until there was an Internet. Despite unproven Internet reports. Literally millions of rounds of commercial hunting ammo has been fired out of M1 Rifles for eons with zero damage.
JC demonstrated, more like proved critics wrong, the strength of the rifle with up to 120,000 PSI blue pill loads(70,000 psi being a standard BP load). The only damage was a cracked left locking lug. The same rifle went on to be fired, with no parts changed or damaged, using a further 5,000 rounds of standard service ammo.
Hand load formulas that imitate 1936ish ballistic technology that get called .30 M2 ammo. No such thing as .30 M2 ammo until 1940. The rifle was designed to use and all testing was done with .30 M1 ammo with its 174.5 grain bullet at 2640 FPS. Later upped to 2800 fps to match the ballistics of .30 AP ammo with its 168 grain bullet. Any ammo in that range(2600 to 2800 fps) will be fine.