July 8th, 2025
Local Foods To Try When In Rarotonga
You first step off the plane, hit that warm Cook Islands air, and your senses come alive! That’s Raro saying “Kia Orana!”—and your taste buds are in for just as warm a welcome.
One of our favourite ways to get to know this place is through its food. It's fresh, vibrant, and full of local love. Whether you're cruising for a weekend or in full island-time mode, here's our go-to guide for the must-try local foods in Rarotonga.
Don’t stress about getting there—if you still need a ride, Polynesian Car Rentals can sort you out with a car or scooter in no time.
Ika Mata (Marinated Raw Fish)
Light, creamy, and seriously refreshing, ika mata is one of the Cook Islands’ most iconic dishes. It’s raw tuna or mahi-mahi “cooked” in citrus juice, then soaked in velvety coconut cream with tomato, onion, and maybe a bit of capsicum or cucumber for crunch.
Where to try it: Check out The Mooring Fish Café in Avana or Beluga Café in Arorangi. Perfect pit stops when you’re exploring the coast.
Rukau (Taro Leaves And Coconut Cream)
Rukau is pure comfort food. It’s made by slow-cooking taro leaves in coconut cream until they turn silky soft and rich. Usually served alongside roast meats, or wrapped up in a plate lunch. It’s a classic that reminds locals of family dinners at nana’s house.
Where to find it: Saturdays at Punanga Nui Market, or try your luck at takeaway shops and roadside stalls along the ring road.
Poke (Island-Style Dessert)
Not to be confused with the Hawaiian poke, this Cook Islands version is a baked pudding made with banana or pawpaw and arrowroot, served with generous lashings of coconut cream. Sweet, sticky, and spot-on after a long snorkel or hike.
Hot tip: Look for it at community stalls or ask our team if anyone’s mum is cooking a batch. It’s that good.
Umu (Traditional Earth Oven Cooking)
An umu is Rarotonga’s traditional underground oven—kind of like a slow cooker made of hot rocks and banana leaves. The aroma alone is worth writing home about. You’ll usually find slow-roasted pork, chicken, taro, and breadfruit in one of these feasts.
Where to try it: You can often experience an umu at local cultural shows like the one at Te Vara Nui Village. It’s a proper taste of Cook Islands tradition.
Tropical Fruit (Straight From The Tree)
Mangoes, bananas, pawpaw, starfruit, passionfruit… the fruit here is next level. Juicy, sun-ripened, and sometimes sold straight off someone’s front fence. We always chuck some in the esky and take it on the road.
Best spots: Look out for fruit stalls around Matavera and Titikaveka, or head to Punanga Nui Market early for the freshest picks.
Our Local Tip: Don’t Skip The Market
If you’re around on a Saturday morning, you’ve got to head to Punanga Nui Market in Avarua. It’s where you’ll find delicious food, vibrant island vibes, live music, and just good energy all around. Whether you’re here for a bite or shopping for handmade earrings, it’s always worth the visit.
Market favourites:
- Ika mata wraps
- BBQ chicken with taro and rukau
- Homemade donuts
- Fresh nu (young coconut) to sip as you wander
Drive Yourself To All The Good Stuff
The beauty of Rarotonga? You can drive around the whole island in under an hour. But the real joys are in the stops along the way—like that roadside grill that smells too good to pass, or that beachside café you would’ve missed without your own ride.
Check out Polynesian Rental Cars and Bikes if you haven’t sorted your transport yet. We’ve got easy pick-up locations all around the island—from the airport to Muri and just about everywhere in between.
Grab a car, scooter, or even an e-bike—and set your own schedule. Spontaneous kai stops included.
Ask Us For Local Tips Anytime
You’ll find our team all over the island—and we’re always keen for a yarn about the best fish sandwich, the tastiest rukau, or where to go for a sunset pizza. So if you need directions, foodie recs, or just wanna chat about island life, come say kia orana. We’re more than just rental wheels—we’re your mates on the ground.
Keen to taste the island your way? Let’s get you rolling →
Let’s eat. Let’s explore. Let’s ride.