Traditional American Samoan Food: 15 Foods to Try in American Samoa

One of the best ways to try a multitude of traditional American Samoan dishes is with an umu.

Umu is a traditional Samoan cooking method where food is slow-cooked in a hot-rock oven and covered with banana leaves.

You'll experience umu food at the must-visit Tisa's Barefoot Bar on Wednesday nights. If you're lucky, you may also experience an umu during a fiafia and to'onai events, either arranged with local families, community events or as part of a guided tour.

See the 10 Best Foodie Experiences in American Samoa to learn more about umu demonstrations.

Where to try: Tisa's Barefoot Bar (Alega Beach), Fitiuta Lodge (Fitiuta, Ta'ū), Va'oto Lodge (Ofu Island) and Samriel Aunu'u Island Getaway (Tutuila).

An iconic Samoan food, palusami is taro leaves cooked in coconut cream to make a rich and creamy dish. It's traditionally cooked in a hot-rock oven called an umu.

The taro leaves have to be cooked and cut just right, or else they can make the consumer ill! Don't worry, American Samoans know what they're doing when it comes to cooking palusami.

Finding a place to try palusami is a little tricky, but usually it's part of an umu.

Where to try: Fitiuta Lodge (Fitiuta, Ta'ū), Va'oto Lodge (Ofu Island) and Samriel Aunu'u Island Getaway (Tutuila).

A staple of American Samoa and many other Pacific nations, oka is raw fish marinated in coconut cream with a few other spices or chillis for extra flavour.

You’ll find oka available as an entrée at many restaurants across American Samoa, hopefully, presented in a coconut shell for a truly authentic island look!

Where to try: Sadie Thompson Inn (Fagatogo), Paradise Pizza (Satala), Goat Island Cafe at Sadie's by the Sea (Utulei), Equator Restaurant at Tradewinds Hotel (Tafuna), DDW Beach Cafe (Utulei) and Maliu Mai Beach Resort (Fagagogo).

The turquoise or reddish tails of the reef worm released to the ocean's surface on the waning moon of October or November (or sometimes both) are a delicacy in American Samoa.

Palolo has a strong salty seafood taste, reminiscent of oysters, mussels, seaweed and caviar all condensed into a stringy noodle-like form.

Palolo is usually only available to try up to a few weeks after the Palolo Rising event, sold either in its raw or cooked form at the Fagatogo Market, or on the specials boards of restaurants if you’re lucky!

Where to try: Manu'a Islands when in season - learn more in our guide, How to Experience the Palolo Season in American Samoa.

Spotted on breakfast menus throughout American Samoa, panikeke are delightful Samoan-style pancakes.

Think fluffy dough rolled into perfect little balls, then deep-fried until golden and crispy on the outside.

They're typically served with butter, jam, coconut sugar jam or whatever spread takes your fancy that morning.

Where to try: DDW Beach Cafe (Utulei), A&E Cafe (Tafuna), Dr Vaasa's Hideaway (Utumea East), Steven & Sons (Nu'uuli) and Local Delights Eatery (Tafuna).

Fa'ause is a beloved local dessert that showcases the wonderful versatility of taro, creating a delightfully soft and slightly chewy texture that's utterly satisfying.

The preparation is beautifully simple. Fresh taro is grated and carefully baked into a dense, cake-like loaf that forms the heart of this dessert.

Meanwhile, sugar and rich coconut cream are slowly cooked together in an umu (traditional earth oven), or other means, until they transform into a luscious, syrupy gravy that's pure indulgence.

When it's time to serve, the taro loaf is cut into generous chunks and completely smothered in that gorgeous sugary coconut gravy. The result is a dessert that perfectly balances the earthy sweetness of taro with the tropical richness of coconut.

Where to try: Fa'ause is a speciality of Aunu'u, so you're likely to try it on guided tours to the island.

Pani popo are absolutely divine: think sweet pillowy Samoan coconut rolls that practically melt in your mouth, all baked in the most incredible rich coconut sauce. The name translates to "coconut buns" from Samoan, and trust us, these beauties are perfect whether you're craving something sweet for breakfast or ending your meal on a high note.

What makes them so irresistible is their simplicity: a basic yeast dough that's cooked in a luscious sauce of coconut milk and sugar until everything turns golden and bubbly, creating that wonderfully sticky bottom that locals go crazy for.

In American Samoa, join in on the local tradition of heading out to the east side of Tutuila on a Sunday to Dr Vaasa's Hideaway for their pani popo by the beach.

Where to try: Dr Vaasa's Hideaway (Utumea East).

Classic Samoan comfort food, fai'ai elegi (sometimes called fai'ai eleni) is beautifully simple; tender baked fish swimming in rich, creamy coconut cream.

What makes this dish so special is its versatility. You might find it served in a modern casserole dish at family gatherings, or if you're lucky enough to experience a traditional umu, you'll discover it prepared the old-fashioned way, baked right in coconut shells and nestled amongst the hot stones.

From what we've experienced, this is true Samoan soul food at its finest, and you'll find it gracing tables in households across the islands.

Where to try: Tisa's Barefoot Bar (Alega Beach), Fitiuta Lodge (Fitiuta, Ta'ū), Va'oto Lodge (Ofu Island) and Samriel Aunu'u Island Getaway (Tutuila).

Supo means "soup" in Samoan, which covers everything from hearty stews to sweet breakfast treats, all made with fresh local ingredients like coconut cream, tropical fruits and tender meats.

During our travels through American Samoa, we've had the pleasure of discovering some truly delicious supo varieties that locals swear by:

• Supo Esi/Fa'i (Papaya/Banana Soup): This sweet breakfast dish is typically made with ripe papaya or bananas simmered in rich coconut cream, typically served warm.
• Supo Moa (Chicken Soup): This comforting bowl is packed with tender chicken, colourful vegetables like carrots, pumpkin and tomatoes, plus pasta or taro for that satisfying substance.
• Supo Povi (Beef Soup): A rich, flavourful soup made with beef bones, watercress and pumpkin, all seasoned with aromatic ginger and turmeric.

Simply put, supo in American Samoa is enjoyed for its comforting and nourishing qualities.

Where to try: Dr Vaasa's Hideaway (Utumea East), Local Delights Eatery (Tafuna), Steven & Sons (Nu'uuli) and Chico's Pizza & Fast Food (Leloaloa).

The Samoan version of chop suey, sapasui is a local favourite from Chinese influence.

There are many variations of this dish, usually made with pork (pua'a) or chicken (moa), taro leaves and carrots with a vermicelli noodle base and served with rice or taro (talo) on the side.

Where to try: Manaia Restaurant (Tafuna), Jade Express (Nu'uuli) and Sunny's Chinese Restaurant (Nu'uuli).

Found on most entrée menus in American Samoa, sashimi is not only a popular choice in the Pacific because of the traditional reliance on seafood, but when you're staying in the town famous for its tuna canneries, well...

Expect thinly sliced raw tuna served on a bed of cabbage with a side of soy sauce and wasabi.

Where to try: Equator Restaurant at Tradewinds Hotel (Tafuna), Oasis (Tafuna), Manuia Restaurant (Tafuna), Manaia Restaurant (Tafuna) and Sook's Sushi (Fagatogo).

The savoury vegetables and fruit of American Samoa are also worth trying while you're here!

Starchy staples like talo (taro), ulu (breadfruit) and fa'i (green bananas) are often served as a side dish with Samoan meals, while some even star in their own dish like fa'alifu fa'i or fa'alifu kalo/talo cooked in coconut cream. You can even try taro on pizzas at Paradise Pizza.

Where to try: Roadside stalls between Malaeimi and Pava'ia'i, Fagatogo Market (Fagatogo), Sadie Thompson Inn (Fagatogo), Paradise Pizza (Satala), Equator Restaurant at Tradewinds Hotel (Tafuna), DDW Beach Cafe (Utulei), Maliu Mai Beach Resort (Fagagogo), Fitiuta Lodge (Fitiuta, Ta'ū) and 'Ai Love Boba (Nu'uuli and Leloaloa).

Whether it's for breakfast at your hotel/guesthouse/homestay or picked up from the market, fresh tropical fruit is in abundance and is a food that is well worth trying in American Samoa!

From the sweetest pineapples you ever did taste to the smoothest papayas, there's plenty to excite the senses!

Some to try include are papaya (esi), banana (fa'i), pineapple (fala'aina), breadfruit (ulu), mango (mago), avocado (avoka) and, yes - it's actually a fruit, coconut (popo or niu).

Where to try: For breakfast at just about every accommodation that provides breakfast in American Samoa. Roadside fruit stalls between Malaeimi and Pava'ia'i, and Fagatogo Market (Fagatogo). Fruit plates are also available at Good Vibes (Tafuna), Equator Restaurant at Tradewinds Hotel (Tafuna) and DDW Beach Cafe (Utulei).

I'a or "fish" has been the main source of protein in American Samoa for centuries. While many families have members catching fish from paopao or from the reefs, most will pick up fresh catches from roadside fish markets.

Trying fresh fish in whatever form you prefer, whether raw sashimi style (see above) or cooked to perfection, is a must in American Samoa!

Where to try: Fresh fish is sold at roadside stalls between Malaeimi and Pava'ia'i. Just about every restaurant will have fish on the menu. You could even go on a fishing charter to catch your own!

Love it or hate it, fast food chains like McDonald's and Carl's Jr. are present, as expected, in this American territory.

There are plenty of locally run fast food options too, with American influence, selling everything from pizzas to burgers to hot dogs and everything in between. See recommendations below, as well as in The Top Cheap Eats in American Samoa.

Where to try: McDonald's (Tafuna), Carl's Jr. (Nu'uuli), Tropical Chicken and Pizza (Tafuna), Island Pizza (Tafuna) and Dickies Diner (Cost U Less, Tafuna).