Postcard paradise: the best beaches in Panama

Sugary sands and beautiful beaches are synonymous with Central America, and Panama has some of the best, with white sands, tropical island paradises, and marine life that gives the rest of the continent a run for its money. Beyond exploring the top things to do in the palm-laden highlands of Valle de Antón and vibrant Panama City, the place to be in Panama is on the coast. Both the Pacific and Caribbean sides have swoon-worthy stretches of sand, and these are our picks for the best beaches in Panama.

San Blas Islands

The tiny, palm-fringed San Blas Islands, also known as Guna Yala, are an archipelago of 378 islands on the Caribbean side of Panama. Many of the islands are uninhabited, but some are home to the Kuna people, an autonomous Indigenous people who maintain governance of their ancestral home. A trip to the San Blas Islands isn’t just an adventure to a tropical paradise — it’s also a unique cultural experience and an insight into how the Kuna people have lived for centuries: fishing, trading, and looking after their most precious crop, the coconut trees that dot the islands.

The best way to fulfill your desert island dreams is by sailboat, drifting from island to island with the warm breeze and ending each day with rum-filled coconuts and your feet in the sand. Many travellers combine a San Blas adventure with a journey to or from Colombia on a multi-day sailing trip that hits multiple islands before crossing the ocean to Cartagena. If you’re after a little more action than sitting in a hammock and watching the waves, San Blas has world-class snorkelling, including the opportunity to spy a sunken ship, the Buenaventura, which has been stranded for 65 years in the crystal-clear waters. But you’d be forgiven for putting your feet up and pretending you’ve been castaway, too.

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Santa Catalina

On Panama’s Pacific coast, Santa Catalina takes a little adventuring to get to, but the journey is worth its weight in gold for the epic surf spots and scuba diving opportunities this tiny former fishing town affords visitors. Find the most consistent surf here between April and October, but Santa Catalina is a year-round board-riding destination. A patch of reef produces fantastic beach breaks for beginners, and a couple of point breaks at Punta Roca and La Punta are for more experienced surfers.

Prefer to be underwater? Santa Catalina is the gateway to the UNESCO-listed Coiba National Park, a vast area of 1,743 sq km (673 sq mi) that’s often called the Galapagos of Central America thanks to its incredible diversity of marine life. The most popular dive sites are off the islands of Rancherias, Canales, and Contreras, and the number of underwater critters that can be found here is truly astounding. White-tipped reef sharks circle the coral, and turtles hang out on the sea grass. It's also possible to see dolphins, eagle rays, and devil rays. If you’re lucky and time your visit right, you might even spot a whale shark, giant manta rays, or humpback whales from July to September.

This area also has an interesting history. From 1914 to 2004, Coiba Island was home to a penal colony that housed the country's most dangerous criminals. It’s possible to visit the ruined structures on an organized tour and see how nature is reclaiming this dark part of Panama’s history.

Cayos Zapatilla

Find this group of coral-surrounded, uninhabited islands in the Bocas del Toro archipelago on Panama’s northern Caribbean coast. Local legends say that the islands were created when God touched down from the heavens, creating two islands in the shape of his feet. Other stories tell of pirates hiding their treasure here, so if you’re looking to live out your Pirates of the Caribbean fantasy, this is the place to do it. Fishing and diving are the main draws for travellers in Bastimentos Island National Marine Park. White sand, palm trees, and mangroves surround each cay, and the marine life is spectacular. These islands are critical sites for the endangered hawksbill turtles, which nest on the shores between March and September.

Playa Venao

Undoubtedly one of Panama’s best beaches, Playa Venao is relatively undeveloped and boasts black sand across its crescent-shaped bay, world-class surfing, and plenty of opportunities for water-based activities, such as stand-up paddleboarding, deep-sea fishing, and even whale watching. If you'd rather stay on dry land, you can visit fincas and eco-farms and wander to waterfalls and lookout points for jungled views across the Pacific. The year-round supply of waves caters to all skill levels, and the tranquil, untouched vibe might come as a welcome break from some of Panama’s more popular locales. But that doesn’t mean you have to go to bed early — there are lively bars, and if you visit in late March, hit up Reactor Venao, a festival of music, art, and wellness that takes over the small town every year.

Isla Grande

Serene and secluded, Panama’s Isla Grande isn’t grande at all, covering about 28 sq km (11 sq mi). There are no roads or cars, and that’s a large part of the charm, though you’ll still find everything you need, from hostels and beach cabins to camping spots and delicious food. The island has Afro-Caribbean roots and the cuisine to match — think fried fish, an abundance of seafood, and bold flavours. For those who want to climb, the Isla Grande Lighthouse rewards those who trek up its 112 steps with an uninterrupted view across the island, and nature trails abound if you want to stay out of the water. Lay eyes on the island’s iconic Black Christ statue, located on the reef at the entrance to the island. At high tide, it looks as if it's walking on water.

Playa Blanca

As you might guess from its name, Playa Blanca on Panama’s central Pacific coast boasts a long stretch of sparkling white sand that's sure to tick every box for your tropical beach dreams. What used to be a small fishing village is now a bustling town with high-end resorts and beach clubs dotted along its turquoise shores. Although it might not be Panama’s most authentic location, it’s a worthy spot to spend a few days relaxing on the beach, sunning yourself silly, and getting some much-deserved downtime after hiking in Valle de Antón, which is just an hour away.

Starfish Beach, Bocas del Toro

In the north of the country near the Costa Rica border, Bocas del Toro is another of Panama’s archipelagos that has it all: mangroves, reefs, great waves, and good vibes. The main islands are Isla Colón, Isla Carenero, and Isla Bastimentos, and you can hop among them on short water taxi rides. Exploring all the beaches here would take weeks, but the goldmine is Starfish Beach. Located on Isla Colón, this stretch of sand is lined with palm trees and blessed with warm, crystal-clear waters, but that isn’t what you're visiting for. This beach is inhabited by giant orange starfish that hang out on the sand. Get there early to avoid the crowds. The beach is accessible by bus with a short walk, by renting a scooter, or by hopping in a taxi.

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Playa Larga, Pearl Islands

In the Gulf of Panama, Contadora Island has more than 10 beaches, making it a beach-hopper’s paradise. The biggest is Playa Larga, a stretch of golden sand and cerulean sea perfect for snorkelling and seafood snacks. Like most island spots in Panama, the waters are filled with abundant marine life, including vibrant coral reefs and their resident tropical fish, as well as occasional sharks and rays. From June to October, humpback whales migrate through the area. Birdwatchers should head to nearby Pacheco Island, home to hundreds of pelicans. Looking for somewhere that feels truly off the beaten track? Float over to Saboga Island for remote shores and a peaceful escape from the tourist trail.

Taboga Island

Easily accessible by ferry from Panama City in just 45 minutes, Taboga Island makes the perfect day-trip escape or a longer stay if you need a little island time. Known as the Island of Flowers, Taboga is a volcanic island known for its diverse plant life and opportunities to explore on land or by sea. It’s not unusual to see flying fish, rays, and dolphins from the ferry to the island, and the marine life sightings continue upon arrival. With soft sand and clean, glittering water, Playa La Restinga is the favourite spot for most visitors, but you can also hit up Playa Honda, or head out on a boat to try your hand at fishing. From boat tours and kayaking to hiking and birding, you’ll find something to do here whether you’re lying on the sand or not.

Playa Bluff, Bocas del Toro

Playa Bluff is one of Bocas del Toro’s best-loved beaches, and for good reason. You’ve got 4km (2.5 mi) of golden sand; a selection of hostels, beach bars, yoga retreats, and surf schools; and scenery to match. Though surfing is popular, you need to know what you’re doing: Bluff’s tunnels and barrels aren’t for beginners or, most of the time, even intermediate surfers. But not to worry — if you’re not confident enough to take a turn on the waves, you can participate in the nightly vigils to monitor turtle nests between April and August. Endangered hawksbills, leatherbacks, and green turtles nest here, so it's the perfect place to get involved in conservation. Afterward, Bocas’ nightlife awaits. Start off the night at a laid-back over-water bar sipping rum cocktails to reggae music or head out on an island-hopping party that’ll have you drinking on deserted beaches.