Just to confuse the issue a bit, although 100,200, 400 etc.. are considered the 'native' ISO, in reality the actual true 'native' ISOs are going to be a bit different and change depending on the sensor. It seems that 100, 200 etc are the closest to the true native ISOs.
Canon has quite a bit more going on in terms of amplification after reading the voltage off the sensor which makes things a little more difficult to asses.
I'm not going to even get into what ISO's to shoot except to say that the multiples of 160 do look better for dark frames (i.e. where there is no signal). I don't usually take pictures with no signal - or very little signal so I'm not too interested in that and test in my usual operating conditions.
BigAl007 wrote in post #17472323
And if you are shooting RAW then just shoot ISO 100 and its multiples, Expose To The Right and pull it your self in post.
OK, I am going to tell 'you' (OP, not Alan) what ISO to shoot with an explanation I thought of recently so let's see if it flies.
Although ISO160 looks cleaner than ISO100 on a noise test (i.e. a shot with the lens cap on), instead of shooting at ISO160 and say 1/60s you can shoot at ISO100 and 1/30s. Then although the read noise is higher at ISO100 (canon read noise decreases with ISO, although other noise does increase), your signal is now 2x stronger. So your signal/noise is actually better at ISO100. Same goes for other multiples of 160.
One test I did is that on the dark frame noise tests ISO320 actually looks cleaner than ISO100. However, if you take a shot of a scene at ISO320 (with some dark areas so you can see the signal/noise) and the same scene at ISO100 with an exposure time 4 times as long, it should be pretty clear looking at the dark areas which one is better. Also since 320 is essentially ISO400 pulled, your highlights should look very similar in both cases in terms of detail.
This is why I don't think those dark frame noise tests are very useful, or more specifically I think people have reached incorrect conclusions from them.