Agreed that when you’re planning a trip to the Cook Islands, the food in Rarotonga might not be top of your list. You’re more likely dreaming of beaches and swimming pools, lagoon cruises and places to snorkel. But there is some unique AND seriously delicious food in Rarotonga that is worthy of your attention.
We’re self-confessed foodies. We’ve been travelling fulltime around the world for six years now as a family. But it is also our second time living right here in Rarotonga. So, we’ve put together a guide to some of the most popular foods to try on your trip.
- Cook Islands Cuisine
- Traditional Cooking
- Fruits & Vegetables
- Dining Etiquette
- Food To Try in Rarotonga
Ika Mata
Rukau
Maianaise
Kuru
Kinaki
Poke
Nu
Uto
Maroro - Cost of Food in Rarotonga
- Dietary Restrictions?
What is Cook Islands Cuisine Like?
Cook Islands cuisine is a vibrant mix of Polynesian flavours and contemporary influences.
There is a focus on fresh, locally sourced ingredients like seafood and tropical fruits. Dishes often incorporate coconut, taro, tapioca or arrowroot, and banana.
As a visitor to Rarotonga, you’ll find a variety of culinary experiences. There are casual fish sandwiches served for breakfast, night markets with smoothies and sweet pancake treats and high-end restaurants looking out over the ocean.
Traditional Cooking in Rarotonga
The traditional way of cooking and celebrating with food is called Umukai. Historically, this was the way of cooking in the Cook Islands.
Umukai is a feast that features meat and vegetables wrapped in banana leaves and left for hours in a shallow ground oven known as Umu. Umu is the word for an underground oven. While kai means food.
Cooking in an Umu involves time, preparation, patience, and appreciation for the natural process. Stones are heated for the food to cook on.
Albeit it is less likely to find Umukai day to day on your holiday to Rarotonga. But it remains a popular style of feast with Cook Islanders coming together communally during celebrations.
Dining Etiquette in the Cook Islands
Communal meals and celebrations with family are an important social activity for Cook Islanders. The relaxed style of meals provides a time to socialize, bond and spend quality time with one another.
If you are invited to someone’s home, to sit until the host has indicated the spot for you. Respect for elders is important in Cok Islands culture. It is polite to allow elders to be seated and to serve themselves first.
Albeit as a travelling family we have spent most of the past six years in Asia, Middle East and North Africa. But here in the Cook Islands, dining etiquette is more similar to at home in New Zealand. Utensils are used, and other conventional etiquette is practiced, including waiting to start eating until the host has done so.
Foods To Try in Rarotonga
The following are 10 foods to try in Rarotonga, Cook Islands.
1. Ika Mata
First up we have Ika Mata. Many locals consider Ika Mata the Cook Islands’ national dish. It is a bit like Poké in Hawaii and Ceviche in Latin America.
This refreshing dish is made with raw fish. But before you feel concerned if you aren’t into that sort of thing, the dish itself offers more than this.
Maroro (flying fish) is the most used fish. Though it isn’t technically ‘raw’. It’s like a beautiful Polynesian salad, made with a base of creamy, fresh coconut.
- Find Ika Mata on almost every restaurant and café menu. Though we recommend the Ika Mata at Vaianas, Bite Time and Charlie’s as the best on the island.
2. Nu – Drinking Coconut – Food in Rarotonga
Its unanimous that coconuts are a signature drink for any tropical island, right? But don’t be confused between a drinking coconut and a stereotypical coconut that you eat.
Young and mature coconuts are used differently in eating and cooking. The flesh of young coconuts is soft and sweet. Whereas mature ones have tough flesh and a less flavoursome liquid left inside.
It is the new and green, young coconut that is the type to drink.
Here in the Cook Islands the young coconut is referred to as ‘Nu’. But whether it is your first time to the pacific or you are returning on holiday. The Nu is one of the essential drinks to try in Rarotonga.
In Rarotonga, a husked Nu that is ready to drink should cost between $4 – 5 NZD.
- Try Nu freshly husked at roadside stalls and the markets all around the island. Just ask the Mama or Papa selling the Nu to slice it open for you. It’s ready to drink – with no straw required!
3. Sprouted Coconut – Uto
This is one of nature’s most amazing coconut treats! Uto is quite literally the inside of the sprouted coconut. This is where a fallen coconut has started to grow roots from the nut inside and a small green shoot has started to sprout.
I reckon this is hands down one of the most unique foods in Rarotonga! If you get the chance to try Uto, make sure you do.
Uto is often referred to as ‘island marshmallow’ and is a delicacy all around the islands of the Pacific. It does kind of have a marshmallow or candy-floss-like texture inside!
Living in Rarotonga, we love it and sometimes pack Uto into the kids lunchboxes as a snack.
If you are on the hunt for something new to try I recommend finding some Uto. It has fast become one of our favourite fruits of Rarotonga!
- Try Uto on an inland or beachside reef tour with Ariimoana Walkabouts.
4. Kinaki – Food in Rarotonga
In the Cook Islands, ‘Kinaki’ refers to the local root vegetables like taro, sweet potato (kumara), and arrowroot (maniota). These are common starch vegetables served as side dishes. Kinaki can be prepared in various ways, though most often is boiled or fried.
In Rarotonga, you can find the Kinaki vegetables listed on restaurant menus, at island nights, and Umukai buffets. Often, they are served as separate vegetable sides. Though what we recommend? Look for ‘island fries’ listed on any restaurant menu.
This is the best insider tip for trying Kinaki as delicious and chunky fries!
- Try Kinaki as ‘island fries’ at restaurants like Charlie’s (Titikaveka), Trader Jacks (Avarua) and at any island night or Umukai buffet.
5. Breadfruit – Kuru – Food in Rarotonga
We LOVE breadfruit. It’s the most unusual looking fruit (and admittedly can feel overwhelming to arrive home with such a large fruit to deal to). But Kuru seriously packs a punch with the different kinds of island favourites that can be created from this humble (and kind of knobbly looking) bright green fruit!
Breadfruit isn’t one of the fruit foods in Rarotonga found on a breakfast platter. It is commonly used as a starch substitute so it is often made into island fries or hot chips – which are delicious by the way.
But the most common local way of eating breadfruit in the Cook Islands is in a stew-like soup served with corned beef and rice.
If you aren’t feeling quite so adventurous you can also find Kuru crisps at the local markets and stores which are crunchy and delicious.
- Try Kuru (breadfruit) as part of Kinaki at an island night buffet. Or look for Kuru crisps at any of the convenience stores.
6. Poke – Pudding – Food in Rarotonga
Poke, in the context of the Cook Islands, is a traditional, sweet, and creamy dish. This traditional Cook Islands dish is made with overripe bananas. The bananas are boiled and mixed with coconut cream, arrowroot and sugar. Not only does it give overripe bananas a new life. But this creamy and comforting dish is so delicious it’ll have you going back for seconds.
It is considered a national pride food and can be enjoyed as a side dish or a dessert.
I vote that banana is the most delicious type of Poke. Though pawpaw (papaya) and pumpkin are also common fruits used to make Poke in Rarotonga.
- Try Poke on the dessert table at a resort restaurant buffet. Or check out the tables of Poke at the market on a Saturday in Avarua.
7. Rukau
Rukau is made from young taro leaves cooked in coconut milk and caramelised onions. Not only are taro leaves packed with nutrients. But they’re super delicious when cooked this way!
At any event or social dinner in the Cook Islands, Rukau is served in huge platter dishes. It makes a great side dish for corned beef or grilled fish. Or simply dig into a bowl for a delicious vegetarian meal.
- Try Rukau at an island night buffet. Or you can find Rukau at the shops and convenience stores around the island.
8. Maianaise – Food in Rarotonga
‘Mayonnaise’ in the Cook Islands – often called ‘Mainese’ or ‘Maianaise’ – refers to a popular pink potato salad that is a staple at Cook Islands gatherings and functions. This distinctive dish gets its vibrant colour from the inclusion of beetroot.
While recipes vary, common Mainese ingredients include potatoes, eggs, mixed vegetables (often frozen), and beetroot. The defining feature though is its characteristic pink hue, derived from the beetroot.
Traditionally, the dressing for Mainese is made from scratch. It is a tasty salad dressing incorporating eggs, oil, vinegar, lemon juice, and seasonings. Mixed together this creates a rich, creamy, and tangy flavour. Albeit store-bought Mayonaise can be used as a quicker substitute. But we always prefer the authentic taste of the homemade dressing.
- Try Mainese pre-made from any local convenience store for lunch or look for it on the island night buffet. It’s bright pink – you can’t miss it!
9. Sea Grapes – Rimu Kai
Sea grapes in the Cook Islands, locally known as rimu kai or rimu, refer to an edible green seaweed. In science terms this is primarily Caulerpa lentillifera and Caulerpa racemosa. Which here is highly prized as a delicacy.
We first tried Rimu Kai on the island of Mangaia, in the southern group of the Cook Islands. There it is a popular dish that is eaten regularly as a standard accompaniment to dinner.
However, here it is served as one of the foods in Rarotonga that is more of a delicacy. It has a cool kind of refreshing taste and the unique ‘pop’ sensation when you bite into it!
The Sea Grapes are often served with coconut milk or used as a culinary ingredient.
- Try Rimu Kai at OTB Restaurant or served with the island night buffet at Te Vara Nui.
10. Maroro – Flying Fish
Surrounded by rich waters, it’s no wonder fish and seafood are a staple in a traditional Cook Islands diet. There are many types of fish that are traditionally eaten. But one of the most common in Rarotonga is the flying fish, Maroro.
The Maroro Fish Hut at Punanga Nui Market in Rarotonga is known for its BBQ Maroro and fresh coconut cream breakfasts. If you haven’t seen Maroro on the menu at any dinner restaurants yet; head into town. It is delish!
- Try Maroro at the Maroro Fish Hut at Punanga Nui Market in Avarua.
What Fruit is Grown in Rarotonga?
The Cook Islands are known for a wide variety of tropical fruits.
Here on Rarotonga, there is abundant exotic fresh and tropical fruit grown locally. We have a passionfruit, pawpaw and starfruit tree growing right in our backyard!
Common fruits include bananas, coconuts, pawpaw (papaya), mangoes, and passionfruit. Though you can find more exotic fruits like pineapples, starfruit, and dragon fruit growing here too.
Breadfruit is another notable fruit that stands out with a bright green exterior. Though breadfruit is a food in Rarotonga that is often enjoyed in various local dishes as a savoury, carbohydrate substitute.
Make the most of trying any new fruits you can. We highly recommend the inland tour with Ariimoana Walkabouts.This literally goes through the local orchards and plantations. We tried more than 16 different fruits on our tour!
What Vegetables Are Grown in Rarotonga?
In the Cook Islands, common vegetables include taro, kumara (sweet potato), and maniota (arrowroot).
Other vegetables like cabbage, lettuce, tomatoes, cucumbers, and spring onions are also grown here. Though these are more common particularly during the cooler months from May to September. Or there are some families that specialise in hydroponics on Rarotonga and Aitutaki.
Our suggestion? Make the most of trying some typically local vegetables and food in Rarotonga! You can always have lettuce and broccoli back home, right?
What Do Meals Cost in the Cook Islands?
Overall, dining in the Cook Islands – especially in Rarotonga – is similar to slightly above what you would expect to pay for a meal out in New Zealand. In the resorts and hotel restaurants, dinners costs around $25 – $30 NZD for a main course meal. A burger or takeaway type meal will be around $15 – $18 NZD.
Resort beer pricing ranges from $7 – $10 per drink. In a restaurant or resort, cocktails or a glass of wine is around $12 – $15 NZD.
Does Rarotonga Cater to Dietary Restrictions?
Typically, most resorts and hotels will look to accommodate any dietary restrictions of their guests. Just advise restaurant staff of your dietary restrictions before your arrival. Or check ahead to see what is on the hotel restaurant menu.
Make sure you are clear in indicating which foods you need to avoid. Staff are friendly and will do their best to support you in your dietary needs.
Travellers will find there are few options for halal meats. However, most restaurants do offer vegetarian dishes of some kind on the menu.
There are plenty of gluten-free traditional dishes. Be polite and communicate clearly with staff before ordering.
Trying New and Delicious Food in Rarotonga
Enjoy the tropical adventure that is tasting all of these unique and tasty foods in Rarotonga!
Or read more about Rarotonga. Plan your ideal tropical getaway over on our travel blog Away with the Steiners.
Read More About Travel to Rarotonga
- All About The Rarotonga Bus.
- Hiring a Scooter in Rarotonga.
- Renting a Car in Rarotonga.
- How To Buy a Car in Rarotonga.
- Finding & Renting a House in Rarotonga.
- Rarotonga Reef Explorer Tour With Ariimoana.
- Is Dengue Fever a Worry For Travel to Rarotonga?
- Transport & Getting Around Rarotonga.
Travel Planning for Cook Islands & Beyond
These are the companies we use and that we would recommend to anyone planning and booking travel.
- Booking.com – The best all-around accommodation booking site that constantly provides the cheapest and lowest rates. They have the widest selection of budget accommodation. Easy to filter and sort into price and availability with all the extras you are looking for.
- Skyscanner– This is by far our favourite flight search engine. They are able to search small websites and budget airlines that larger search sites often miss. We book all our flights through Skyscanner.
- GetYourGuide– Get Your Guide is a huge online marketplace for tours and excursions offered all around the world. Everything from walking tours, to street-food tours, cooking classes, desert safari’s and more!
- SafetyWing – A global travel insurance that covers people from all over the world while outside their home country. You can buy it short or longterm; and even if you are out of the country.
- World Nomads – Travel insurance tailored for longterm travel including those who have already left home. Make sure you have travel insurance before holidaying to Rarotonga!
Hi! I’m Sarah. I am the self-confessed dreamer, travel-schemer and the main editor behind this blog. I love to write, and it is a dream come true to share so many experiences together and inspire others in our stories.
