17 Foods to Eat If You Want a Bigger Butt

Foods That Make Your Butt Bigger

The world of beauty is constantly changing.

The standards of beauty never stay the same for long.

Not long ago women were encouraged to be slim, and pale. Today women are encouraged to have big butts, slim waits, and tan skin.

There are many ways that you can achieve a bigger butt.

From exercises that specifically target the muscle mass in your gluteal region to surgical procedures and supplements. The list of things that claim to make your butt bigger is endless.

Our focus is on natural ways to achieve a bigger butt. Specifically, foods that make your butt bigger when combined with a good butt workout.

These foods are easy to add to your diet and are a way to increase your muscle mass and gain weight in your butt region.

These foods will target your muscle tissue and will help you gain bigger and rounder buttocks.

What to Look For In Foods That Make Your Butt Bigger?

The butt or gluteal region consists of lean muscle and fat.

To make your butt look big, round, and shapely you need to consume foods that contain healthy fats and amino acids which when combined with exercise help with building muscle and creating a healthy fat layer.

You should aim to add calorie-dense foods that contain healthy fats and proteins or essential amino acids, which are used in protein synthesis.

This does not mean that you should eat junk food, you need to ensure you are getting proper nutrition.

17 Foods You Can Consume To Get Naturally Firm And Big Butt

1) Fish

Raw Fish

When a healthy diet is the topic of discussion it is rare to not find fish on the list. Fish is a well-known source of nutrition and has various health benefits.

Not to mention that there is a huge variety of fish to choose from, so you are spoiled for choice when it comes to eating fish.

Fish is a brilliant source of vital nutrients for a healthy life. It comes packed with vitamins and minerals like vitamin D and iodine.

It also contains omega-3-fatty acids and high-quality protein. For higher quantities of omega-3 look for fatty fish such as mackerel and salmon.

Omega-3 fatty acids are healthy fats and help in creating the layer of fat that is needed for a big, shapely butt.

The protein is used to build muscle and in muscle recovery after exercise. These effects combine to give you a bigger butt.

Along with helping you get your butt bigger fish has other beneficial effects on the human body.

Fish can decrease your chances of a stroke or heart disease, it can boost your brain functioning and reduce your chances of developing depression.

Fish is simple to cook making it easy to add to your diet. You can fry, bake, steam, and boil fish for a delicious meal.

It can be paired with natural grains and or vegetables. Having fish once or twice a week can help in building muscle mass in your gluteal region among its other benefits.

2) Chia Seeds

Chia Seeds

Chia seeds have long been part of a healthy diet dating as far back as the Mayan and Aztec eras. They have once again become part of peoples’ diets as people have become more health-conscious.

Chia seeds may be small but they are packed full of beneficial nutrients.

100 grams of chia seeds, the equivalent of half a cup, contains a total of 14 grams of protein. These seeds also contain fiber, omega-3 fatty acids, minerals, and antioxidants.

They also contain more calories than you would imagine, a mere 2 tablespoons holds 138 calories. Additionally, it contains vitamins B1 and B3.

The protein in these seeds is used for muscle building, a key component for achieving a big butt.

While fatty acids are a form of healthy fat, the other aspect that is needed to make your butt bigger.

The benefits of these seeds don’t end at helping you get a bigger butt. These seeds are a great way to lose weight.

They are also packed with other nutrients like calcium and magnesium which are beneficial for healthy bones. They have also been shown to decrease blood sugar levels, which is great for those with diabetes.

Chia seeds can be used in a variety of ways, making them incredibly easy to add to your daily routine. They can be added to water or juice, puddings, cereal, toppings, salads, and much more.

There are numerous possibilities, which stop you from being sick of their taste.

3) Ground Beef- Lean

Ground Beef-Lean

Beef is the meat that comes from cows. It is eaten all over the world and is a rich and common source of red meat. It is eaten as steak, in stir-frys and burgers. Ground lean beef is a healthier version of beef.

It is a good source of protein. In 100 grams of ground beef, you will find 26 grams of protein, 11 grams of fat, and a total of 217 calories.

Beef is high in saturated fat, the amount of this fat depends on numerous factors such as the cow’s age, gender, breed, and whether the beef is processed or not.

The protein in beef is a great way to boost muscle protein synthesis and increase muscle growth. This will lead to a bigger butt that is firm and toned. The fat in the beef is used for the fat layer that is needed in a bigger butt.

Beef is a great way to gain weight along with its ability to increase muscle protein synthesis.

Beef assists in maintaining muscle function, and in preventing anemia. However, beef can also lead to an increase in cholesterol levels.

To get the maximum benefit from beef. You should stick to beef that is lean and unprocessed. It should also be consumed in moderation.

This allows you to benefit from its ability to increase muscle building while preventing an increase in cholesterol levels.

4) Greek Yoghurt

Greek Yoghurt

On our list of foods that make your butt bigger is greek yogurt. Yogurt is part of the dairy family, it is made from milk after it has been curdled.

It has been a part of people’s diets for centuries.

In fact, you can find a record of yogurt usage as far back as 100BC. Greek yogurt differs from other forms of yogurt because it contains a higher quantity of protein than others.

In 200 grams of plain greek yogurt that is unsweetened and low fat, contains 20 grams of protein, 7 grams of carbs, 3 grams of fat, calcium, vitamin A, vitamin B, and 146 calories.

All these nutrients combine to give greek yogurt its various benefits.

The protein and healthy carbs in this yogurt are useful in muscle growth.

The carbs are used to create energy for exercise while the proteins are used in increasing muscles which leads to a bigger butt.

While the fats help in forming the fat layer in your butt, a must for a nicely shaped butt.

Greek yogurt is beneficial for gut health, strong bones, and muscle recovery. It can be used in a variety of ways such as for salads, smoothies, or eaten as is with some fresh toppings.

5) Chicken Breast

Chicken Breast

Chicken is a commonly used and much-loved meat item.

It is often used as part of healthy diet plans due to its high content of lean protein along with essential amino acids and other nutrients.

Chicken is white meat and is less likely to increase the chances of heart disease.

In one serving of chicken breast (85 grams), you will find 24 grams of protein, 3 grams of fat, vitamin B, thiamine, and 122 calories in total.

These nutrients are essential for a variety of functions in the body.

The amino acids and proteins in chicken breast are used to improve muscle functioning like muscle contraction and in increasing muscle growth.

This increases muscle mass in the butt region.

The fat in chicken breast is enough to create a small fat layer in the butt without leading to health issues associated with excessive fat like high blood pressure.

Chicken is easy to make and widely available. It can be used grilled, baked, or stir-fried.

The cooking time is shorter than red meats and it can be eaten alone or with vegetables, rice, or added to a salad.

6) Leafy Green Vegetables

Leafy Green Vegetables

Leafy greens should already be a part of your five a day.

They are a perfect source of vital nutrients like fibers, vitamins, and minerals while remaining low in calories.

If they are not a part of your diet they should be, as they have a variety of benefits.

These greens are beneficial for your body due to the high levels of vitamins and antioxidants they contain.

These vitamins include vitamin C, vitamin A, vitamin E, and vitamin K. They also contain antioxidants such as beta-carotene.

Vitamins are used to boost muscle recovery, strengthen bones and increase immunity.

They are also used in vital functions in the body and in cellular reactions to create energy.

This energy allows you to work out and build muscle to have a bigger, rounder butt.

Leafy greens include spinach, kale, collard greens, and microgreens. They are widely available and easy to cook.

7) Brown Rice

Brown Rice

Brown rice is high up in the list of healthy foods people eat when they want to improve their dietary habits.

Brown rice is unprocessed and far more nutritious than white rice as it still contains the germ and bran parts of the grain.

They are filled with nutrients that are lost in the process of making white rice.

A single serving of brown rice (1 cup) has a protein content of 5 grams, a carb content of 44 grams, fat content of 1 gram, and 216 calories in total.

It also contains vitamin B 5, 6, and 1, iron, and manganese.

Brown rice is a rich source of plant-based protein and it also contains antioxidants like flavonoids and phenols.

The protein in brown rice can be used to increase muscle growth and speed up muscle healing after workouts. This helps in increasing the size of your butt.

Brown rice is capable of boosting weight loss, due to the high fiber content.

It is also capable of improving your heart’s health, reducing the chances of heart disease.

This rice is a better option than white rice when it comes to keeping blood glucose levels regulated, perfect for diabetics.

8) Protein Shakes

Protein Shakes

We know that the body needs proteins to create muscle tissue, as well as for repairing torn and damaged muscles.

Unfortunately, despite our best efforts, we may be unable to consume enough proteins for our body’s needs.

Especially for those looking to increase their muscle such as people wanting a bigger butt.

The great thing about protein shakes is the options you have. You can choose your protein shake according to your needs without having to go over your budget.

With the wide variety available there is a protein shake available for everyone.

The protein in these shakes can be dairy-based, whey protein, or plant protein. This means there are protein shakes for vegetarians and vegans.

The protein content of these shakes varies greatly, so you can choose the right shake for your needs.

These shakes also come in a number of different flavors and formulations.

The choices are endless, you have the classics like vanilla, chocolate, strawberry, and then there are more exciting flavors like mocha, caramel, and cookies and cream.

The shakes can be bought as protein powders, where you need the protein powder with water or a drink of your choice.

They can also be bought as ready-to-drink formulations. All you need to do is to open up the bottle and drink.

Both forms are easy to travel with and you can drink the busy days where you don’t have the time to sit down and have a proper meal.

9) Sweet Potatoes

Sweet Potatoes

Sweet potatoes are another form of potatoes, simply sweeter, hence the name. Like the potatoes, they come in many different colors and sizes.

They are some of the best foods for high quantities of fibers, minerals, antioxidants, and vitamins.

A single cup of these potatoes which is approximately 200 grams contains the following nutrients.

They contain 4 grams of proteins, 6 grams of dietary fiber, 41 grams of complex carbs, and a total of 180 calories.

They also contain vitamins and minerals such as vitamin A, vitamin B, vitamin C, potassium, manganese, and niacin.

Additionally, sweet potatoes contain high levels of antioxidants.

The protein and fats in sweet potatoes are useful in increasing muscle and fat in the gluteal region. Allowing for your butt to grow big, while giving it proper shape and tone.

The vitamins, minerals, and antioxidants in sweet potatoes are useful in a variety of functions in the body.

They increase the functioning of the immune system, boost gut health, improve vision, brain functioning, and may even combat cancer.

These potatoes can easily be included in your diet. There are a variety of ways that you can make them, so you don’t have to feel tired of eating the same thing repeatedly.

Due to their slightly sweet taste, they can be used in sweet and savory meals. They taste great boiled, mashed, roasted, and fried (although stick to olive oil and in moderation).

10) Kidney Beans

Kidney Beans

These are commonly found beans and are originally from Mexico and Central America. These beans like other beans are a rich source of protein particularly for those on a vegetarian or vegan diet.

In just 100 grams of these, you will find a variety of nutrients.

This includes 6 grams of dietary fiber, 22 grams of carbs, 8 grams of proteins, and 127 calories in total.

They are also packed full of vitamins and minerals like Vitamin K and iron. These are used to improve immune functioning and in other reactions in the body.

The carbohydrates provide much-needed energy that is required for working out. The more you work out the greater the muscle mass. This combined with the protein intake allows you to achieve a bigger butt.

Beans are a humble yet delicious ingredient and can easily be incorporated into your diet. Add them to chiles or salads the choice is yours.

11) Cottage Cheese

Cottage Cheese

Cottage cheese is a cheese that is less calorie-filled than other cheeses, it is also milder in taste compared to others because it does not have to go through any aging.

Cottage cheese has become far more popular lately and has become a much-recommended part of healthy diets.

Cottage cheese is available in numerous forms depending on the type of milk used to create it. It comes in regular, nonfat, and reduced-fat forms.

The nutritious value of one cup of cottage cheese (226 grams) is 28 grams of protein, 2 grams of fat, and 163 calories in total. The vitamins and minerals in this cheese include Vitamin B, calcium, and folate.

The protein and fats in this cheese are used to create a bigger butt. The proteins are used to increase the growth of muscles in the gluteal region while the fat helps to create a shape to the butt.

The vitamins and minerals are beneficial in increasing the function of the immune system and other functions of the body.

This cheese can be used in numerous tasty recipes. It can be used in pancakes, baked goods, to replace mayo, sour cream, and can be used in salads.

12) Hemp Seeds

Hemp Seeds

Hemp seeds come from the plant of the same name, the hemp plant. They are similar to cannabis but contain barely any THC.

These seeds are classified as nut and as such have the same nut-like taste as other nuts just slightly milder.

Hemp seeds are packed full of nutrients that are beneficial for a healthy and active lifestyle.

They have a fat content of more than 30% and a protein value of more than 25%.

The proteins and fats in these seeds are used in various cells, tissues, and organs. One such area is the gluteal region, which helps create a bigger butt in a healthy manner without the use of junk food.

13) Whole Wheat Bread

Whole Wheat Bread


With the rise of healthy eating, gluten-free diets, and other healthy eating plans, bread has become taboo.

Whole wheat bread can save bread’s reputation. It is packed full of nutrients, unrefined, and easy to add to any diet.

The difference in nutrition levels between white and wheat bread lies in the process because this bread is made using whole grain. This allows the nutrients to remain in the bread.

These include proteins, fiber, carbs, and various vitamins and minerals. All of these nutrients combine to improve the body’s health.

The proteins are used to boost muscle mass and increase your butt size.

14) Turkey


The highlight of every Thanksgiving and Christmas dinner is the turkey. It is a great source of meat and protein. The turkey is packed full of various nutrients that are beneficial for your health.

Just two slices of turkey come packed with nutrients.

These nutrients include 24 grams of protein, 2 grams of fat, and 117 calories. The vitamins and minerals include vitamin B 6, 12, zinc, and sodium.

The protein is used to increase the size of muscles, which is necessary for a big butt. While the fat is used to make the fat layer in the butt, for a more rounded and shaped butt.

Turkey can easily be included in your diet in various ways. It can be added to sandwiches, salads, curries, soups, and casseroles.

15) Eggs


Eggs are usually part of people’s diets as they are a common breakfast food. Eggs are among certain foods that are known as superfoods.

They come loaded with nutrients.

Eggs contain protein, fats, calories, and various vitamins and minerals.

These nutrients combine to boost the body’s various functions such as building muscle and increasing immunity.

16) Milk



How could there be a list of healthy foods that do not include the milk?

Everyone starts their life drinking milk because of how nutritious and beneficial it is to our health.

There is a reason milk is the main source of nutrition for newborns and children.

In one cup of milk (whole, cow’s) there is a total of 146 calories, 8 grams of fat, and 8 grams of protein. It also contains vitamins and minerals like vitamin D, vitamin B, potassium, and calcium.

The protein in milk is a vital aspect of creating muscles. This muscle is necessary for creating a big-toned butt.

17) Legumes


Legume is a broad name given to vegetables like beans and peas. There are more than 16,000 types of legumes all packed full of nutrients.

Legumes contain high levels of proteins, carbohydrates, and calories, while still being low in fat content.

Some easily available legumes include chickpeas, green beans, peanuts, and lentils.

They can be cooked easily and added to various meals to create delicious meals.


To achieve your goal of attaining a big butt you need to combine exercise with a healthy diet.

The foods in this list are just some of the things you can add to your diet to help speed up the process of making your butt bigger.

Not only will you be able to get a bigger butt but you will also do so in a healthy manner while boosting the rest of your body’s health.