Food & Dining

Food & Dining in Panama

Panamanian cuisine reflects the country's diverse cultural influences, while expat areas offer international options. Food is generally delicious, fresh, and affordable.

Traditional Panamanian Food

Staple ingredients:

• Rice and beans (every meal)
• Plantains (fried or boiled)
• Yuca (cassava root)
• Fresh seafood
• Chicken, beef, pork
• Tropical fruits

Must-Try Dishes:

Sancocho:

• National dish
• Chicken soup with yuca, ñame, corn
• Served with rice
• Comfort food, Sunday tradition
• Often at family gatherings

Arroz con Pollo:

• Chicken and rice
• Saffron-colored
• Ubiquitous
• Simple, delicious

Ceviche:

• Fresh seafood "cooked" in citrus
• Usually corvina (sea bass)
• Fresh, light, perfect for heat
• Popular appetizer or light meal

Empanadas:

• Fried pastries
• Filled with meat, chicken, or cheese
• Street food and restaurants
• $0.50-1 each

Ropa Vieja:

• "Old clothes" - shredded beef
• Tomato sauce
• Served with rice and beans
• Comfort food

Patacones:

• Twice-fried green plantains
• Crispy, savory
• Often served with everything
• Can substitute bread

Carimañolas:

• Yuca fritters
• Stuffed with meat or cheese
• Breakfast or snack
• Delicious!

Hojaldras:

• Fried bread
• Often breakfast
• Like fluffy frybread
• Eat with cheese or honey

Typical Meal Structure

Desayuno (Breakfast) - 7-8am:

• Light meal
• Coffee essential ("pintado" - coffee with milk)
• Hojaldras, empanadas, or toast
• Some eat left over rice and beans

Almuerzo (Lunch) - 12-2pm:

• Main meal of day
• Rice, beans, meat, plantains
• Can be multi-course at restaurants
• Social affair, not rushed
• Most substantial meal

Cena (Dinner) - 7-9pm:

• Lighter than lunch
• Soup or leftover lunch
• Or go out to eat
• Not as formal as lunch

Dining Out

Types of eateries:

Fondas/Cafeterías:

• Local budget eateries
• $3-5 full meal
• Rice, beans, meat, salad
• Authentic, frequented by Panamanians
• No English, but point and smile works

Restaurants (mid-range):

• $10-20 per person
• International and Panamanian food
• More service, ambiance
• English menus common in expat areas

Fine dining (Panama City):

• $30-80+ per person
• International cuisine
• Excellent quality
• Comparable to major US cities

Street food:

• Very common and safe
• Empanadas, ceviche, churros
• $0.50-3 typically
• Try it all!

Restaurant Tipping

Standard: 10%

• Less than US 15-20%
• Sometimes included in bill (check)
• Leave cash even if paying by card
• Round up for good service

International Food in Panama City

Excellent options:

• Japanese: Multiple excellent sushi restaurants
• Italian: Many good options
• Chinese: Huge Chinese population, authentic food
• Indian: Growing number of restaurants
• American: Chains and independents
• Mediterranean: Lebanese, Greek
• Latin: Peruvian, Colombian, Venezuelan, Mexican

Chain restaurants:

• McDonald's, Subway, KFC ubiquitous
• Hooters, Applebee's, TGI Fridays
• Domino's, Pizza Hut
• Dunkin', Starbucks everywhere

Grocery Shopping

Supermarkets:

High-end:

• Riba Smith: Expat favorite, imports, pricey
• Super Gourmet: Similar to Riba Smith
• Both have US brands, deli, bakery

Mid-range:

• Super 99: Best value, good selection
• El Rey: Good prices, widespread
• Romero: Another solid chain

Warehouse:

• PriceSmart: Like Costco (membership $35/year)
• Bulk buying
• Good for stocking up
• US brands

Food Costs

At supermarket (Super 99):

• Bread: $1-3
• Milk (gallon): $4-5
• Eggs (dozen): $2-3
• Chicken breast: $3-4/lb
• Local fruits: $0.50-2/lb
• Rice (lb): $0.50-1
• Beans (lb): $0.75-1.50
• Beer (6-pack): $4-7

Local market:

• Tropical fruits: Very cheap ($0.25-1 each)
• Vegetables: $0.50-2/lb
• Fresh fish: $5-8/lb
• Always negotiate/check prices

Imported foods expensive:

• US cereal: $7-10 box
• Peanut butter: $6-9
• Processed foods: 2-3x US prices

Fresh Markets

Best for:

• Tropical fruits (mangoes, papaya, pineapple)
• Vegetables
• Fresh herbs
• Best prices
• Supporting local farmers

Popular markets:

• Boquete Tuesday Market (also socializing)
• Albrook Market (Panama City) - massive
• Local farmers markets everywhere

Dietary Accommodations

Vegetarian:

• Challenging traditionally (meat-heavy)
• Growing options in Panama City
• Indian restaurants good choice
• Many beans and plantains
• Specify "sin carne" (without meat)

Vegan:

• Difficult outside Panama City
• Some dedicated restaurants in capital
• Bring B12, specialty items

Gluten-free:

• Improving awareness
• Some bakeries offer GF
• Rice-based diet helps
• Explain clearly: "sin gluten"

Kosher/Halal:

• Limited but available in Panama City
• Jewish community has resources
• Growing Muslim population

Drinking Culture

Coffee:

• Excellent local coffee (Boquete, Volcán)
• Café culture strong
• Duran y Avenida, Kotowa brands
• Americans often say best coffee ever

Beer:

• Balboa, Panama, Atlas - Local lagers
• Cheap: $0.75-1.25 per beer
• Always cold
• Craft beer scene growing

Ron (Rum):

• Ron Abuelo - Local premium rum
• Excellent quality, cheap
• Ron Cartavio, Barrilito also good
• Rum cocktails popular

Wine:

• All imported
• $10-30 bottle at store
• $8-15 glass at restaurant
• Selection improving

Seco:

• Panamanian spirit (sugarcane)
• Mixed with milk or juice ("seco con leche")
• Acquired taste
• Traditional

Eating Culture

Lunch is social:

• 1-2 hour lunches normal
• Business lunches common
• Talk, relax, enjoy
• Don't rush

Family meals:

• Sundays often family lunch
• Multi-generational
• Food shows love
• Expect to be fed abundantly

Late dinners:

• Restaurants fill up 8-10pm
• Earlier dining available but less social
• Nightlife starts late (11pm+)

Food Safety

Generally safe:

• Tap water safe in Panama City (filter recommended)
• Street food usually fine
• Refrigeration standard
• Food handling improving

Precautions:

• Wash fruits and vegetables
• Avoid ice in remote areas
• Use judgment with street food
• Montezuma's revenge possible early on