The 15 Fantastic Islands of the Cook Islands
Photo Credit: Ewan Smith
When most people think of the Cook Islands, they picture Rarotonga, the tropical jewel of the South Pacific. Many travellers have enjoyed holidays there time and again. However, Rarotonga is only one of 15 islands that make up the Cook Islands, and each one is as unique as the next.
We’d like to introduce you to all of them — and share what makes each so special.
1. Rarotonga
Rarotonga is the most populated island and home to the capital, Avarua. Visitors love its white sandy beaches and lagoons, including Muri Beach, home to Pacific Resort Rarotonga and Te Manava Luxury Villas. It’s perfect for swimming and snorkelling.
Beyond the beaches, Rarotonga offers lush bush tracks that lead up to Te Manga, a rugged peak rising 658 metres above sea level.
2. Aitutaki
Aitutaki is the second most visited island and home to Pacific Resort Aitutaki, a five-star luxury escape just 40 minutes north of Rarotonga by plane. About 2,000 people live here, enjoying peaceful island life.
Aitutaki also holds deep history. It was the first Cook Island to adopt Christianity and is home to the nation’s oldest church. During WWII, American and New Zealand soldiers built an airstrip that is still in use today.
3. Mitiaro
Mitiaro is one of the smaller, lesser-known islands. It measures only 6.4 km at its widest point and has fewer than 200 residents living in four villages.
Although small, Mitiaro boasts two freshwater lakes filled with eels – fascinating to see, though not for swimming. In addition, limestone caves with crystal-clear pools make it a paradise for explorers.
4. Atiu
Not far from Mitiaro lies Atiu, the third-largest island. About 400 people live here across five villages. Atiu is home to 28 beaches, many of them untouched.
The island is also famous for its wildlife. Its ancient name, Enuamanu, means “the island of insects and animals.” Visitors can also try Atiu Island Coffee, made with roasted coconut cream.
5. Mangaia
Mangaia is the second largest island at 52 km². Scientists estimate it to be 18 million years old, making it the oldest island in the Pacific.
The island features bush, lakes, cliffs, and caves. It is also known for its unique dish — the giant Mangaian Donut, the largest in the Cook Islands.
6. Palmerston
Palmerston Island is one of the smallest and most fascinating islets. Today about 50 people live here.
Captain James Cook was the first European to step on the island when it was uninhabited. In the 1860s, an Englishman named William Masters moved to Palmerston with his Polynesian wives. He fathered 23 children, and many of their descendants still live there.
Although it is difficult to reach, visitors praise the magnificent lagoon and sea life.
7. Manuae
Manuae is a tiny atoll of just 6 km² made up of two islets. Captain Cook discovered it first, but it remained uninhabited.
Over time small groups lived there, including marooned sailors and scientists who observed the solar eclipse of 1965. Today Manuae is a protected marine reserve and a safe haven for sea turtles.
8. Takutea
Takutea is even smaller than Manuae at only 1.2 km². It has never had a permanent population and is covered almost entirely by coconut palms.
Declared a wildlife sanctuary, Takutea is home to many rare birds such as red-tailed tropicbirds and red-footed boobies. Locals collect the tropicbirds’ feathers for use in traditional costumes across the Cook Islands.
9. Mauke
Known as the garden of the islands, Mauke is isolated but beautiful. It lies about 40 km from Mitiaro and has a population of roughly 300.
The island’s volcanic soil supports vibrant flowers, plants, and trees. Because of this, Mauke has an extraordinary landscape. The island also has freshwater caves with crystal-clear pools for swimming.
10. Penrhyn
The Penrhyn Atoll is the northernmost island of the Cook Islands, located 1,365 km from Rarotonga. Its lagoon covers 223 km², one of the largest in the Pacific.
Although difficult to reach, the views are breathtaking. Penrhyn was named after the ship Lady Penrhyn, the first to pass the atoll in 1788.
11. Rakahanga
Rakahanga lies in the northern group of islands. About 80 people live here across four main islands and seven islets.
The island has rich vegetation and unique species such as green sea turtles and coconut crabs. Rakahanga now runs completely on solar power thanks to support from the EU and the New Zealand government.
12. Manihiki
Manihiki is an atoll of more than 40 islets with around 500 residents. Its enclosed lagoon provides the ideal environment for black pearl farming, the island’s main export.
The waters are also full of fish including milkfish and parrotfish. Weekly flights connect Manihiki with Rarotonga, making it easier for travellers to experience its quiet charm.
13. Pukapuka
Pukapuka, another coral atoll in the northern group, was infamously known as ‘Danger Island’ because its reefs and surf made it notoriously difficult to land in. It is an atoll made up of 3 islets and like Manihiki has a population of around 500 people.
Culturally, it’s quite a distinct place as its people have their own language and customs, preserved over hundreds of years. English is rarely spoken in favour of their own language, Pukapukan and visits have to be planned with flights only monthly at best. One of the great things to do there is get involved in a game of kirikiti (Samoan cricket) which the locals have a real passion for.
14. Nassau
90 km away from Pukapuka (and known as its sister island) is Nassau, just 1.3 km² in size with a population of around 70 people. In 1994 ,it was famously described by writer Elliot Smith as “a small garden of Eden” due to the abundance and fruit and taro that grows there.
Most families in Nassau live in traditional thatched-roofed houses, which is consistent with the traditional way in which life is lived on the island. Visiting is very difficult and rare, but if you do manage to, one of the most extraordinary sights to see is that of an old rusty cargo ship that shipwrecked there over 30 years ago.
15. Suwarrow
Finally there is Suwarrow, often called the most romantic island in the world. Author Robert Louis Stevenson praised its beauty, and visitors still agree.
The atoll is made up of 20 small islets around a lagoon of 150 km². Today Suwarrow is a protected nature reserve with two caretakers who live there on five-year terms.
In the past the island was home to Tom Neale, a New Zealander who lived alone from 1952 to 1977. He later wrote the book An Island to Oneself about his life there.
Why visit All 15 Islands?
Each of the Cook Islands offers something unique: untouched wildlife, fascinating history, warm communities, or breathtaking lagoons. Together, they form a destination unlike anywhere else.
So there you have it, 15 incredible islands waiting to be explored. We hope this guide inspires your next adventure, whether you visit one or many.