CapitalAvarua
Population7,592
Area236 km²
GDP per capita$29,800
LanguagesEnglish, Cook Islands Maori, other
CurrencyNew Zealand dollars
Life Expectancy77.6 yr
Governmentparliamentary democracy
Introduction
Background
Polynesians from Tahiti were probably the first people to settle Rarotonga -- the largest of the Cook Islands -- around A.D. 900. Over time, Samoans and Tongans also settled in Rarotonga, and Rarotongans voyaged to the northern Cook Islands, settling Manihiki and Rakahanga. Pukapuka and Penrhyn in the northern Cook Islands were settled directly from Samoa. Prior to European contact, there was considerable travel and trade between inhabitants of the different islands and atolls, but they were not united in a single political entity. Spanish navigators were the first Europeans to spot the northern Cook Islands in 1595, followed by the first landing in 1606, but no further European contact occurred until the 1760s. In 1773, British explorer James COOK spotted Manuae in the southern Cook Islands, and Russian mapmakers named the islands after COOK in the 1820s.
Fearing France would militarily occupy the islands as it did in Tahiti, Rarotongans asked the UK for protectorate status in the 1840s and 1860s, a request the UK ignored. In 1888, Queen MAKEA TAKAU of Rarotonga formally petitioned for protectorate status, to which the UK reluctantly agreed. In 1901, the UK placed Rarotonga and the rest of the islands in the New Zealand Colony, and in 1915, the Cook Islands Act organized the islands into one political entity. It remained a protectorate until 1965, when New Zealand granted the Cook Islands self-governing status. The Cook Islands has a great deal of local autonomy and is an independent member of international organizations, but it is in free association with New Zealand, which is responsible for its defense and foreign affairs. In September 2023, the US recognized the Cook Islands as a sovereign and independent state.
Geography
Area
land
236 sq km
water
0 sq km
total
236 sq km
Climate
tropical oceanic climate; influenced by trade winds; a dry period from April to November and a wetter period from December to March
Terrain
northern region features low coral atolls; southern area comprises volcanic, hilly islands
Land use
other
27.1% (2023 est.)
forest
65% (2023 est.)
agricultural land
7.9% (2023 est.)
agricultural land: arable land
arable land: 2.1% (2023 est.)
agricultural land: permanent crops
permanent crops: 5.8% (2023 est.)
agricultural land: permanent pasture
permanent pasture: 0% (2022 est.)
Location
Oceania, a collection of islands situated in the South Pacific Ocean, approximately midway between Hawaii and New Zealand
Coastline
120 km
Elevation
lowest point
Pacific Ocean 0 m
highest point
Te Manga 652 m
Irrigated land
NA
Map references
Oceania
Land boundaries
total
0 km
Maritime claims
territorial sea
12 nm
continental shelf
200 nm or to the edge of the continental margin
exclusive economic zone
200 nm
Natural hazards
tropical cyclones occur from November to March
Geography - note
the northern Cook Islands consist of seven low-lying, sparsely inhabited coral atolls; the southern Cook Islands, home to the majority of the populace, are made up of eight elevated, fertile volcanic islands, with Rarotonga being the largest at 67 square kilometers
Natural resources
coconuts (copra)
Area - comparative
1.3 times larger than Washington, D.C.
Geographic coordinates
21 14 S, 159 46 W
Population distribution
the majority of the inhabitants reside on the island of Rarotonga
People & Society
Languages
English (official) 86.4%, Cook Islands Maori (Rarotongan) (official) 76.2%, other 8.3% (2011 estimate)
Religions
Protestant 55% (Cook Islands Christian Church 43.1%, Seventh Day Adventist 8.3%, Assemblies of God 3.6%), Roman Catholic 16.7%, Church of Jesus Christ 3.9%, Jehovah's Witness 2.2%, Apostolic Church 2.1%, other 4.5%, none/unspecified 15.6% (2021 estimate)
Sex ratio
at birth
1.04 male(s)/female
0-14 years
1.1 male(s)/female
15-64 years
1.06 male(s)/female
total population
1.05 male(s)/female (2024 est.)
65 years and over
0.96 male(s)/female
Birth rate
11.85 births/1,000 population (2025 est.)
Death rate
9.48 deaths/1,000 population (2025 est.)
Median age
male
40.7 years
total
41.5 years (2025 est.)
female
41.4 years
Population
male
3,890
total
7,592 (2025 est.)
female
3,702
Nationality
noun
Cook Islander(s)
adjective
Cook Islander
Tobacco use
male
28.6% (2025 est.)
total
24% (2025 est.)
female
20.1% (2025 est.)
Urbanization
urban population
76.2% of total population (2023)
rate of urbanization
0.52% annual rate of change (2020-25 est.)
Age structure
0-14 years
18.2% (male 738/female 671)
15-64 years
65.9% (male 2,634/female 2,479)
65 years and over
16% (2024 est.) (male 608/female 631)
Ethnic groups
Cook Island Maori 77.4%, part Cook Island Maori 8.3%, Fijian 3.6%, New Zealand Maori/European 3.4%, Filipino 2.9%, other Pacific Islands 1.8%, other 2.6% (2021 estimate)
Dependency ratios
total dependency ratio
53 (2025 est.)
youth dependency ratio
27.4 (2025 est.)
potential support ratio
3.9 (2025 est.)
elderly dependency ratio
25.5 (2025 est.)
Physician density
1.67 physicians/1,000 population (2020)
Health expenditure
Health expenditure (as % of GDP)
3.2% of GDP (2020)
Health expenditure (as % of national budget)
11.9% of national budget (2022 est.)
Net migration rate
-23.84 migrant(s)/1,000 population (2025 est.)
Hospital bed density
8.2 beds/1,000 population (2021 est.)
Total fertility rate
1.99 children born/woman (2025 est.)
Drinking water source
improved: rural
rural: NA
improved: total
total: 100% of population (2022 est.)
improved: urban
urban: NA
unimproved: rural
rural: NA
unimproved: total
total: 0% of population (2022 est.)
unimproved: urban
urban: NA
Education expenditure
Education expenditure (% GDP)
3.4% of GDP (2024 est.)
Education expenditure (% national budget)
9.2% national budget (2025 est.)
Infant mortality rate
male
19 deaths/1,000 live births
total
14.8 deaths/1,000 live births (2025 est.)
female
11.1 deaths/1,000 live births
Population growth rate
-2.15% (2025 est.)
Gross reproduction rate
0.97 (2025 est.)
Population distribution
the majority of the population resides on the island of Rarotonga
Life expectancy at birth
male
74.8 years
female
80.6 years
total population
77.6 years (2024 est.)
Maternal mortality ratio
0 deaths/100,000 live births (2023 est.)
Sanitation facility access
improved: total
total: 96.8% of population (2022 est.)
unimproved: total
total: 3.2% of population (2022 est.)
Alcohol consumption per capita
beer
3.62 liters of pure alcohol (2019 est.)
wine
2.28 liters of pure alcohol (2019 est.)
total
12.97 liters of pure alcohol (2019 est.)
spirits
7.07 liters of pure alcohol (2019 est.)
other alcohols
0 liters of pure alcohol (2019 est.)
Obesity - adult prevalence rate
55.9% (2016)
Currently married women (ages 15-49)
53.2% (2021 est.)
School life expectancy (primary to tertiary education)
male
15 years (2023 est.)
total
15 years (2023 est.)
female
15 years (2023 est.)
Environment
Climate
tropical oceanic climate; influenced by trade winds; experiencing a dry period from April to November and a wetter period from December to March
Land use
other
27.1% (2023 est.)
forest
65% (2023 est.)
agricultural land
7.9% (2023 est.)
agricultural land: arable land
arable land: 2.1% (2023 est.)
agricultural land: permanent crops
permanent crops: 5.8% (2023 est.)
agricultural land: permanent pasture
permanent pasture: 0% (2022 est.)
Urbanization
urban population
76.2% of total population (2023)
rate of urbanization
0.52% annual rate of change (2020-25 est.)
Environmental issues
disposal of solid and liquid waste; degradation of soil; deforestation; application of pesticides; inadequate management of pollutants; overfishing and harmful fishing methods; excessive dredging of lagoons and coral rubble beds; unregulated construction
Carbon dioxide emissions
total emissions
103,000 metric tonnes of CO2 (2023 est.)
from petroleum and other liquids
103,000 metric tonnes of CO2 (2023 est.)
Particulate matter emissions
7.8 micrograms per cubic meter (2019 est.)
International environmental agreements
party to
Antarctic-Marine Living Resources, Biodiversity, Climate Change, Climate Change-Kyoto Protocol, Climate Change-Paris Agreement, Comprehensive Nuclear Test Ban, Desertification, Hazardous Wastes, Law of the Sea, Ozone Layer Protection, Ship Pollution
signed, but not ratified
none of the selected agreements
Government
Flag
description: featuring a blue background with the UK flag positioned in the upper-left corner and a prominent circle comprising 15 five-pointed white stars (representing each island) located in the right section of the flag
Capital
name
Avarua
etymology
translates as "two harbors" in Maori
time difference
UTC-10 (5 hours behind Washington, DC, during Standard Time)
geographic coordinates
21 12 S, 159 46 W
Suffrage
18 years of age; universal
Constitution
history
4 August 1965 (Cook Islands Constitution Act 1964)
amendment process
introduced by Parliament; to be enacted, it necessitates a two-thirds majority vote by the Parliament members across multiple readings and the approval of the chief of state’s representative; any amendments concerning the chief of state also require a two-thirds majority in a referendum
Country name
former
Hervey Islands
etymology
honors Captain James COOK, the British navigator who explored the islands in 1773 and again in 1777
conventional long form
none
conventional short form
Cook Islands
Independence
4 August 1965 (Cook Islands became self-governing state in free association with New Zealand)
Legal system
common law system akin to that of New Zealand's
Government type
parliamentary democracy
Judicial branch
highest court(s)
Court of Appeal (comprising the chief justice and 3 judges from the High Court); High Court (composed of the chief justice and no fewer than 4 judges, divided into civil, criminal, and land divisions)
subordinate courts
justices of the peace
judge selection and term of office
the chief justice of the High Court is appointed by the Queen's Representative based on recommendations from the Executive Council as suggested by the prime minister; other judges are appointed by the Queen's Representative, following advice from the Executive Council as provided by the chief justice, High Court chief justice, and the minister of justice; both the chief justice and judges serve renewable terms of 3 years
Executive branch
cabinet
Cabinet chosen by the prime minister
chief of state
King CHARLES III (ascended on 8 September 2022); represented by Sir Tom J. MARSTERS (since 9 August 2013); New Zealand High Commissioner Catherine GRAHAM (since 8 September 2024)
head of government
Prime Minister Mark BROWN (since 1 October 2020)
election/appointment process
the monarchy is hereditary; a UK representative is appointed by the monarch; the New Zealand high commissioner is designated by the New Zealand Government; typically, after legislative elections, the leader of the largest party or coalition becomes the prime minister
National holiday
Constitution Day, observed on the first Monday of August (1965)
Dependency status
self-governing in free association with New Zealand; the Cook Islands manage their internal affairs independently and engage in their own international relations, including forming diplomatic ties with other nations; New Zealand holds a constitutional duty to assist with foreign affairs, disaster response, and defense requests
National color(s)
green, white
Political parties
Cook Islands Party or CIP
Democratic Party or Demo
One Cook Islands or OCI
Legislative branch
term in office
4 years
number of seats
24 (directly elected)
electoral system
plurality/majority
legislature name
Parliament
scope of elections
full renewal
legislative structure
unicameral
most recent election date
8/1/2022
expected date of next election
2026
percentage of women in chamber
25%
parties elected and seats per party
CIP (12); Demo (5); Cook Islands United Party (3); OCI (1); independent (3)
National anthem(s)
title
"God Save the King"
history
royal anthem
lyrics/music
unknown
National symbol(s)
a blue field adorned with a circle of 15 five-pointed white stars, alongside the tiare maori flower (Gardenia taitensis)
National coat of arms
the coat of arms was crafted by Papa Motu Kora, a mataiapo (traditional chief) from the village of Matavera in Rarotonga; the shield, featuring a circle of 15 five-pointed white stars, symbolizes the protection of the populace and the nation; flanking the shield are a flying fish (maroro) and a white tern (kakaia); a Rarotongan orator club situated above the fish represents local customs, while a cross above the tern denotes Christianity; atop the shield is a red-feathered Ariki headdress (pare kura) which reflects the traditional ranking system of the country
Diplomatic representation in the US
none (self-governing in free association with New Zealand)
Diplomatic representation from the US
embassy
none (self-governing in free association with New Zealand)
International organization participation
ACP, ADB, AOSIS, FAO, ICAO, ICCt, ICRM, IFAD, IFRCS, IMO, IMSO, IOC, ITUC (NGOs), OPCW, PIF, Sparteca, SPC, UNESCO, UPU, WHO, WMO
International law organization participation
has not made a declaration regarding ICJ jurisdiction (New Zealand generally retains the responsibility for external affairs); accepts ICCt jurisdiction
Economy
Budget
revenues
$113.687 million (2022 est.)
expenditures
$143.391 million (2022 est.)
Industries
fishing, fruit processing, tourism, apparel, handicrafts
Exchange rates
Currency
New Zealand dollars (NZD) per US dollar -
Exchange rates 2020
1.542 (2020 est.)
Exchange rates 2021
1.414 (2021 est.)
Exchange rates 2022
1.577 (2022 est.)
Exchange rates 2023
1.628 (2023 est.)
Exchange rates 2024
1.652 (2024 est.)
Economic overview
high-income, self-governing territorial economy of New Zealand; predominantly reliant on tourism but in the process of diversification; significantly impacted by the COVID-19 pandemic; exporter of copra and tropical fruits; recipient of aid from the Asian Development Bank
Exports - partners
Japan 33%, Thailand 15%, Greece 15%, France 11%, China 8% (2023)
Imports - partners
NZ 44%, Italy 26%, Fiji 9%, China 7%, Australia 3% (2023)
Real GDP per capita
Real GDP per capita 2022
$19,700 (2022 est.)
Real GDP per capita 2023
$25,700 (2023 est.)
Real GDP per capita 2024
$29,800 (2024 est.)
Real GDP growth rate
Real GDP growth rate 2020
-5.2% (2020 est.)
Real GDP growth rate 2021
-24.5% (2021 est.)
Real GDP growth rate 2022
10.5% (2022 est.)
Agricultural products
coconuts, vegetables, papayas, pork, sweet potatoes, tomatoes, fruits, mangoes/guavas, watermelons, chicken (2023)
Exports - commodities
fish, ships, garments, shellfish (2023)
Imports - commodities
ships, refined petroleum, automobiles, plastic goods, additive manufacturing machinery (2023)
GDP (official exchange rate)
$409.077 million (2024 est.)
Inflation rate (consumer prices)
Inflation rate (consumer prices) 2020
1% (2020 est.)
Inflation rate (consumer prices) 2021
1.9% (2021 est.)
Inflation rate (consumer prices) 2022
10.6% (2022 est.)
Real GDP (purchasing power parity)
Real GDP (purchasing power parity) 2022
$306.285 million (2022 est.)
Real GDP (purchasing power parity) 2023
$364.686 million (2023 est.)
Real GDP (purchasing power parity) 2024
$401.155 million (2024 est.)
Energy
Coal
imports
1 metric tons (2022 est.)
Petroleum
refined petroleum consumption
700 bbl/day (2023 est.)
Electricity
consumption
37.5 million kWh (2023 est.)
installed generating capacity
17,000 kW (2023 est.)
transmission/distribution losses
3.2 million kWh (2023 est.)
Electricity generation sources
solar
39.1% of total installed capacity (2023 est.)
fossil fuels
60.9% of total installed capacity (2023 est.)
Communications
Internet users
percent of population
64.8% (2021 est.)
Broadcast media
In Rarotonga, there is one privately owned television station that offers a combination of local news and programs sourced from abroad (2019)
Internet country code
.ck
Telephones - fixed lines
total subscriptions
6,990 (2022 est.)
subscriptions per 100 inhabitants
48 (2022 est.)
Telephones - mobile cellular
total subscriptions
18,100 (2022 est.)
subscriptions per 100 inhabitants
123 (2022 est.)
Broadband - fixed subscriptions
total
2,700 (2018 est.)
subscriptions per 100 inhabitants
15 (2018 est.)
Transportation
Ports
large
0
small
0
medium
0
key ports
Avatiu
very small
1
total ports
1 (2024)
ports with oil terminals
1
Airports
10 (2025)
Merchant marine
total
190 (2023)
by type
19 bulk carriers, 44 general cargo ships, 58 oil tankers, 69 other types
Civil aircraft registration country code prefix
E5
Military & Security
Military - note
The defense of New Zealand is conducted in consultation with the Cook Islands and upon their request.
The Cook Islands have established a "shiprider" agreement with the United States, permitting local maritime law enforcement officers to board US Coast Guard (USCG) and US Navy (USN) vessels. This includes the authority to board and inspect vessels that are suspected of breaching laws or regulations within their designated exclusive economic zone (EEZ) or on the high seas. Furthermore, "shiprider" agreements facilitate collaboration between USCG personnel and USN vessels, which carry USCG law enforcement staff, and the host nations to safeguard vital regional resources (2025).
Military and security forces
There are no standing military forces; the Cook Islands rely on their Police Service.
