CMP (who appears to be THE authority on the Garand) has recently updated their ammo guidelines. They put the limits at 50,000 CUP (which I believe is the SAAMI limit for 30-06 anyway), and 172-174gr. Based on this, I believe any commercial ammo below 180gr should be fine.
But maybe 180gr is OK anyway? Not sure that firing pin - primer warning is applicable, the design of the Garand bolt/firing pin/receiver prevents the fireing pin from moving forward until the bolt rotates into battery. At that point, I don't believe the firing pin would have any forward momentum left, having momentarily stopped its forward movement during the time the bolt is rotating forward. But I could be completely wrong.