12 Best Things To Do In Rarotonga For First-Time Visitors That Are Actually Worth It

Crystal clear lagoons. Jungle-covered mountains. Warm trade winds. Fresh fish you’re still thinking about years later.

Rarotonga is the main island of the Cook Islands, and it somehow manages to feel both wildly remote and very easy to travel. With two girlfriends, I spent almost a week circling this island by bus, hopping over to a neighboring lagoon for a day trip, eating our weight in Ika Mata, and getting more mosquito bites than I’d like to admit.

This guide covers things to do in Rarotonga, where to eat, what’s worth booking, what’s skippable, and the little details I wish I’d known earlier. Whether you’re planning things to do in Rarotonga for couples, things to do in Rarotonga for families, or you just want a mix of beach time and genuinely unique things to do in Rarotonga, this is everything I’d recommend based on real time on the island.

If you’re researching what to do in Rarotonga, consider this your grounded, honest starting point.

Why Visit Rarotonga In The Cook Islands

Most visitors come from New Zealand, and you’ll hear that accent everywhere. Americans are rarer, which is part of the charm. My friend had been obsessed ever since watching Survivor years old enough to remember Season 13 filming nearby. When she found a flight deal, we went.

The travel day is long if you’re coming from the US. It’s worth it.

Rarotonga is small enough that you can slow down without feeling bored, and lively enough that there’s always something to do if you want it. You don’t need to rent a car. You don’t need to pack your days tight. You just need time.

Pro tip right up front: buy a multi-ride bus pass unless you plan to rent a car. We used it constantly.

12 Things To Do In Rarotonga That Are Actually Worth Your Time

1. Eat Your Way Through The Muri Night Market

The Muri Night Market ended up being my favorite dinner spot on the island. It’s casual, friendly, and full of food you won’t find back home. 

While Punanga Nui and the Punanga Nui Market in Avarua are famous, they mainly happen on Saturday morning and Saturdays at night. We missed those, so we spent multiple nights at Muri Night instead.

The Muri night market runs Tuesday, Wednesday, Thursday, Sunday from 5 pm. Grab a seat, wander the stalls, and order whatever looks good. This is a true night market experience.

I drank fresh coconut water and ate Ika Mata more times than I can count. If you see it on the menu, order it. Don’t overthink it. Bring cash. Come hungry.

2. Swim At Wigmore’s Waterfall

Wigmore’s Waterfall is an easy, flat walk from the road and one of my favorite free things to do in Rarotonga if you don’t mind mosquitoes. 

There’s a small entry fee that supports local causes, and the walk takes maybe ten minutes. Some people complain that it’s small. I think those people didn’t swim, we did and it was a blast cooling off in the waterfall. 

Jumping into cool freshwater after a hot day on the island hits differently. Bring bug spray and don’t linger dry for too long since there are a lot of bugs. 

3. Take A Lagoon Cruise To Aitutaki Or Koka Lagoon

This was hands down one of the best days of my life. We booked the Vaka Cruises Aitutaki Day Tour and I would book it again in a heartbeat. 

Aitutaki sits about 45 minutes away by small plane and looks fake from the air. We booked a lagoon cruise that included island hopping, snorkeling, music, and lunch. We snorkeled in bright blue water, walked across sandbars, and mailed postcards from One Foot Island.

If you’re choosing between island tours, prioritize a lagoon cruise. It’s one of the most memorable Cook Islands attractions you can book.

4. Order Ika Mata Every Chance You Get

This technically isn’t an activity, but it’s essential.

Ika Mata is raw fish cured in lime and coconut milk, usually served with vegetables or rice. I ate it almost daily. It’s one of the most authentic ways to experience local food culture on the Cook Island.

If you only try one local dish on your trip, make it this. I came home to San Francisco and spent many meals trying to replicate Ika Mata but never could get it just right. I think I may have to fly back to the Cook Islands to taste this. 

5. Visit The Cook Islands Museum

Across from the Cook Islands Christian Church is a small museum that makes a great first stop. It takes about thirty minutes and gives you context for the categories Cook Islands history, traditions, and island life.

It’s also a solid option if you catch a rainy afternoon. The rain here usually passes quickly, but it’s nice to have an indoor plan.

6. Spend Real Time At Muri Beach And Muri Lagoon

Muri Beach became our home base. The Muri Lagoon is wide, calm, and ideal for swimming, kayaking, or paddleboarding. This is one of the best beach spots on the island and I honestly wish we booked our hotel right on the beach to be here all the time. 

There are restaurants, bars, shops, and tours nearby, which makes it easy to spend a full day without moving much. For things to do in Rarotonga for couples, sunset walks here followed by dinner are hard to beat. For things to do in Rarotonga for families, the shallow lagoon is perfect.

If I return, I’d stay near Muri without hesitation.

7. Tour The Local Brewery

The Rarotonga Brewery offers free tastings and tours on Tuesdays and Thursdays at 11 am. It’s casual and fun, especially if you hit a rainy afternoon. We ran out of time, but it’s an easy addition to your trip if you enjoy local beer.

8. See A Cultural Show At Te Vara Nui

Vara Nui is one of the most popular cultural shows on the island. It combines traditional dancing, storytelling, and dinner.

I’ll be honest. I enjoyed parts of it, but I also found it expensive for what you get. Drinks aren’t included, service was slow, and the show itself is shorter than expected.

If you’ve never seen a cultural show before, it’s worth doing once to see it in action. If you’ve done similar experiences elsewhere, manage expectations.

9. Walk With Pa On A Nature Tour Or Cross Island Route

Pa is a local legend. In his seventies years old and full of stories, he leads nature walks and cross island hikes. We skipped the full cross-island trek and chose his shorter nature walk instead.

You’ll learn about medicinal plants, local fruit, and island traditions. It’s slower-paced and more conversational than most tours, which I appreciated. I also told him about some chronic shoulder pain and he fixed it for me during our session, something Western doctors haven’t been able to do for me in years. 

10. Snorkel Around The Island

Snorkeling is one of the easiest free things to do in Rarotonga. The reef surrounds the island, and you can snorkel from several beaches including Muri Beach, Black Rock, and Aroa.

Bring your own gear or rent locally. The water is clear, warm, and full of life. Best to go in the mornings when the waters are calm. 

11. Paddleboard Or Kayak In The Lagoon

We rented paddleboards in the lagoon near Muri and spent a few hours floating, laughing, and paddling between small islets.

If you’ve never paddleboarded before, this is an ideal place to try. The water is calm and shallow, and falling in is half the fun.

12. Get Muddy On A Buggy Tour

If you want adventure, book a buggy tour. These self-drive excursions take you through muddy trails and parts of the islands you wouldn’t see otherwise.

It’s messy, loud, and a blast.

Where To Eat In Rarotonga

There are a surprising number of good places to eat on this island, especially for how small it is. These were my personal favorites, plus a few spots I’d absolutely recommend building into your route depending on where you’re staying and what you’re doing that day.

Muri Night Market

As I already covered, the Muri Night Market is one of the top Rarotonga activities with fantastic food options. Look for local fish dishes, grab a coconut, and absolutely order Ika Mata if you see it. Bring cash and come hungry.

Trader Jack’s

Located in the main village, Trader Jack’s is lively and right on the water. It’s a great stop for sunset drinks or a relaxed dinner. I had the poke bowl here and loved how fresh everything tasted. It’s one of those places that works whether you’re popping in for one drink or settling in for the evening.

Castaway

Castaway is both a hotel and a restaurant, and we ate here more than once because it was close to our room and reliably good. Breakfast was my favorite here. I ordered their Hawaiian Buffalo dish more than once, which says everything.

In the evenings, it’s an easy spot for cocktails, live music, and a laid-back dinner when you don’t feel like venturing far.

Sails

Sails is right in the heart of Muri and ended up being one of our most frequented spots. Good happy hour deals, solid lunch options, and a great place to wind down after a beach day. If you still haven’t tried Ika Mata by this point, order it here.

Charlie’s Cafe & Bar

Charlie’s sits on the south coast and is exactly the kind of casual, beachfront place you hope to stumble upon while traveling. It’s famous for giant sandwiches, fresh fish, and relaxed lagoon views. This is a perfect lunch stop and regularly gets called a must-visit by locals and repeat visitors.

If you want another “casual but iconic” option to balance out the markets and Trader Jack’s, this is it.

LBV – Le Bon Vivant

LBV is a bakery-cafe in Muri that’s ideal if you’re staying near Muri Beach. Excellent coffee, great pastries, and generous breakfast plates. They’re usually open until early afternoon, which makes it an easy walkable stop before heading out for the day.

This is where I’d send anyone looking for a solid breakfast or coffee without having to hop on the bus.

Tuoro Tapas Bar

Tuoro Tapas Bar is a lunch-only spot perched above Black Rock with lagoon views and small plates meant for sharing. It’s only open limited days, currently Thursday, Friday, and Sunday, so plan ahead.

This pairs perfectly with snorkeling. Snorkel at Black Rock in the morning, then head uphill for a long, lazy lunch with a view. 

Where To Stay In Rarotonga

Where you stay in Rarotonga really does shape your trip. After spending almost a week on the island, I’m firmly in the camp that location matters, and for most travelers, staying near Muri Beach is the move.

Muri has the calmest lagoon for swimming, easy access to tours, restaurants within walking distance, and a lively but not overwhelming vibe. You can absolutely stay elsewhere on the island, but you’ll likely find yourself busing back to Muri often.

These are the places I’d personally recommend, depending on your travel style.

Pacific Resort Rarotonga

If you’re visiting as a couple or celebrating something special, Pacific Resort Rarotonga is hard to beat. The resort sits directly on Muri Beach and feels intimate without being stuffy.

The location alone makes it worth considering. You can walk to the lagoon, nearby restaurants, and tours without needing transportation. The rooms are mostly private bungalows, some right on the water, which makes it feel quiet and tucked away even when the resort is full.

If I returned to Rarotonga with my husband, this is where I’d book.

Castaway Resort Rarotonga

Castaway Resort is where we stayed, and it worked perfectly for our trip. It’s adults-only, which helped keep the vibe relaxed, and it’s a great option if you’re traveling with friends or want something more low-key and affordable.

The owners are incredibly kind and helpful, which honestly made a big difference. They helped us with logistics, tours, and even let us keep our room until late in the evening since our flight didn’t leave until midnight.

If you’re planning a girls trip, want a casual resort stay, or value flexibility over luxury, Castaway is a solid choice.

The Rarotongan Beach Resort

The Rarotongan Beach Resort is a larger, more traditional resort with lots of amenities. It’s a good fit if you want everything in one place, including pools, onsite dining, and beachfront access.

It’s not walkable to Muri Beach, but it’s still an easy bus ride away. This is a good option for families, travelers who want a classic resort experience, or anyone who prefers having multiple restaurants and activities onsite rather than hopping around the island.

What To Pack For Rarotonga

• Bug spray
• Reef-safe sunscreen
• Cash in New Zealand Dollars
• 2-3 Swimsuits (I love Cupshe!)
• Comfortable sandals like Teva
• A beach bag or tote to throw things into
• Reusable water bottle
• 3-4 cover up dresses
• 1-2 pairs of linen pants
• 1 pair of shorts
• Wide brim hat for beach days
• Go-Pro Hero (I love this for underwater photos!)

You’ll spend most of your time in or near the water, so pack accordingly.

How Many Days Do You Need In Rarotonga?

I recommend 5 to 7 days in Rarotonga.

Five days gives you enough time to explore the island, relax at Muri Beach, snorkel, eat well, and do at least one tour. Seven days is ideal if you want to slow down and add a lagoon cruise day trip to Aitutaki without feeling rushed.

Anything less than four days feels too short given the travel time, especially if you’re coming from the US.

What Is The Best Time To Visit Rarotonga?

The most popular time to visit Rarotonga is during the dry season, from May through October. You’ll get lower humidity, warm temperatures, and less rain.

That said, shoulder season can be great too. I visited outside peak season and still had beautiful weather, fewer crowds, and easier bookings. Rain tends to come in short bursts rather than all-day washouts.

Is Rarotonga Expensive?

Rarotonga is moderately priced compared to other South Pacific destinations. It’s not cheap, but it’s also not as pricey as Maui or Maldives-level expensive.

You can keep costs down by using the local bus, eating at night markets, and choosing casual beachfront restaurants. Tours and lagoon cruises are the biggest splurge, but they’re also where some of the best experiences happen.

Do You Need A Car In Rarotonga?

No, you don’t need a car. The island has an easy-to-use bus system that runs in a loop around the island, and we used it constantly.

If you want flexibility or plan to explore less-visited beaches, renting a scooter or car can be helpful, but it’s not required for a great trip.

Is Rarotonga Good For Couples Or Families?

Yes to both.

Rarotonga is great for couples who want romantic sunsets, lagoon swims, and relaxed dinners by the water. It’s also excellent for families thanks to calm lagoons, safe beaches, and a welcoming local culture.

The island feels low-pressure and safe, which makes it easy to travel with kids or as a couple without feeling overwhelmed.

Is Rarotonga Safe For Tourists?

Rarotonga felt very safe during my entire stay. Crime rates are low, locals are friendly, and the island has a strong community feel.

Like anywhere, use common sense, but overall this is one of the easiest and safest islands I’ve traveled to.

Rarotonga Is Worth Traveling To

Rarotonga isn’t flashy. It doesn’t need to be. It’s an island that rewards slowing down, talking to locals, and leaving space in your itinerary.

If you’re planning things to do in Rarotonga, this list covers what genuinely stood out to me. From lagoon cruising to market nights, from quiet beaches to muddy tours, this place stays with you.

If you have questions while planning your travel, leave a comment or DM me. I’m always happy to help.