15 Foods for a Bigger Butt: Recipe for Your Dream Bum!

For many women, the pursuit of having a toned and supple butt can prove to be challenging. Endless hours of exercising and squatting at the gym seem to yield no results. Fortunately, there’s an explanation for this.

Working out can only build your glutes up to a certain extent. Beyond that, your body will always look at your nutrition intake for effective muscle growth.

And if we are correct in assuming, you want to make your bum bigger by building muscle instead of raking in high volumes of fatty foods. What is the best way to do that?

Eating the proper meals.

In this article, we’ll explore the different foods to make your butt bigger efficiently.

Key Takeaways

• Science indicates that eating protein-rich food is the best way to grow the size and definition of the glute muscles.
• Being in a state of caloric surplus is essential to making your butt bigger.
• Having a balanced diet composed of proteins, carbohydrates, and healthy fats is important for building muscle in the butt region instead of gaining all fat.
• Without proper glute activation through exercises like squats, your booty won’t grow even with the support of the required nutrients.
• There are no foods that go straight to your bum. How your body utilizes different nutrients is up to your genetics as well as your daily routine and lifestyle.

Having learned these important facts about bum-building, let’s move on to the main topic – what foods make your butt bigger?

Let’s find out!

15 Foods for a Bigger Butt

Certain foods make your butt bigger by aiding the muscle development process in that region. To achieve that, you must have an active lifestyle and track your calorie/macronutrient intake vigorously.

Here are some easily available and effective foods to make your butt bigger:

Wild Salmon

When it comes to protein-rich foods, we will of course, start with some white meat! And there’s nothing healthier than having a nice serving of wild salmon.

Compared to a farmed salmon, the wild alternatives are more protein-dense and lighter on calories, making it the perfect food for a bigger butt.

Pairing wild salmon with an active workout regimen for your glutes can do wonders for your bum.

Nutritional Information Per 100g

• Calories: 182
• Protein: 25 grams
• Fat: 8 grams
• Carbs: 0 grams
• Net Carbs: 0 grams
• Fiber: 0 grams

Vitamins and Minerals

High on Selenium, Vitamins B12, B3, B5, B6, Vitamin D, and Vitamin E.

Benefits

• High in protein content.
• Lighter on calories.
• Higher healthy fat content like Omega-3 fatty acids.

Chicken Breast

Research indicates that consuming chicken breast as a post-workout meal can have a significant impact on your body composition and muscle performance.

Incidentally, it is one of the foods that grow your butt by accelerating the muscle-growth process in that region.

Chicken breasts are high in protein, low in calories, and contain negligible amounts of carbohydrates, making them an excellent choice for people looking to build big butts made of pure muscle.

Nutritional Information Per 100g

• Calories: 165
• Protein: 31 grams
• Fat: 6 grams
• Carbs: 0 grams
• Net Carbs: 0 grams
• Fiber: 0 grams

Vitamins and Minerals

Vitamins B6 and B12, Biotin, Magnesium, Niacin, Potassium, Zinc, Riboflavin, and Pantothenic Acid.

Benefits

• A good amount of protein content.
• Low on saturated fats.
• Good caloric profile.

Quinoa

If you are looking for a plant-based protein source, we have a treat for you all. Quinoa is one of the most effective pseudo-cereal for building muscle mass in your glutes.

It is rich in fiber, calcium, and iron, making it an excellent option for those invested in a holistic health-oriented lifestyle.

Nutritional Information Per 100g

• Calories: 120
• Protein: 4 grams
• Fat: 9 grams
• Carbs: 3 grams
• Net Carbs: 7 grams
• Fiber: 8 grams

Vitamins and Minerals

Copper, fiber, magnesium, manganese, zinc, phosphorus, folate, and iron.

Benefits

• High in fiber content.
• Low in unhealthy fats.
• Light on calories.

Whole Eggs

Ever since we hit the gym, eggs become somewhat of a go-to meal because of how accessible and nutrition-rich they can be.

While whole eggs offer more calories, you can always opt for whites if you want to tone down your eating habits.

Because of their protein content and affordability, bodybuilders should always have some eggs in their fridge if they want to make their butts look bigger.

Nutritional Information Per 100g

• Calories: 143
• Protein: 13 grams
• Fat: 5 grams
• Carbs: 7 grams
• Net Carbs: 3 grams
• Fiber: 0 grams

Vitamins and Minerals

Vitamin A, Vitamins B2, B5, and B12, Selenium, Phosphorus, and Folate.

Sirloin Steak

If you’re into eating different kinds of meat, we recommend you try sirloin steak, one of the most protein-dense red meat on the market.

Apart from being rich in nutrients, sirloin is also a great source of iron. This is particularly good as multiple studies indicate that iron deficiency is pretty common worldwide, especially in the United States.

Nutritional Information Per 100g

• Calories: 243
• Protein: 27 grams
• Fat: 14 grams
• Carbs: 0 grams
• Net Carbs: 0 grams
• Fiber: 0 grams

Vitamins and Minerals

Niacin, Vitamins B6 and B12, Selenium, Phosphorus, and Zinc.

Benefits

• Good for increasing daily caloric intake.
• High in protein content.
• Provides high iron content.

Brown Rice

Rice is a common food item across all cultures and countries. Instead of using the traditional white rice, using the brown alternative is much healthier, especially if you are looking for foods to grow booty and glute muscles.

Brown rice is rich in nutrients, vitamins, minerals, and antioxidants. While it is not the best source of protein, it does contain high amounts of healthy carbohydrates, which are essential for supporting hard workouts and exercises at the gym.

Nutritional Information Per 100g

• Calories: 122
• Protein: 73 grams
• Fat: 96 grams
• Carbs: 23 grams
• Net Carbs: 85 grams
• Fiber: 8 grams

Vitamins and Minerals

Selenium, Iron, Magnesium, Manganese, Calcium, Iron, and Vitamins B1 and B6

Benefits

• Offers a rich macronutrient profile.
• Good source of carbohydrates.
• Contains proportionately less fat.

Natural Peanut Butter

Among the best foods for a bigger booty, natural peanut butter is one of the most effective options. It is accessible, does not need any preparation, and provides a wide array of advantages.

It offers a decent mix of protein and carbohydrates, making sure that your body has the energy to perform difficult exercises while also maintaining the required protein levels to accelerate the muscle synthesis process and build your glutes.

Nutritional Information Per 100g

• Calories: 588
• Protein: 22 grams
• Fat: 50 grams
• Carbs: 24 grams
• Net Carbs: 8 grams
• Fiber: 7 grams

Vitamins and Minerals

Copper, manganese, Vitamin B3, Iron, Folate, Potassium, Vitamin E, Vitamin B1, Magnesium, Vitamin B5, and Zinc.

Benefits

• Offers a wide range of vitamins and minerals.
• Good for increasing the daily caloric intake.
• High in fiber, carb, and protein content.

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Spinach

Spinach is a go-to food item for fitness-oriented individuals. It is densely packed with nutrients while offering a low-calorie profile.

So, spinach is the best option for women who are looking to lose fat and build muscle in their glutes and buttocks. By pairing it with a balanced meal and a good workout regime, spinach-based dishes can help anyone optimize the growth of their butts.

Nutritional Information Per 100g

• Calories: 23
• Protein: 9 grams
• Fat: 4 grams
• Carbs: 6 grams
• Net Carbs: 1 gram
• Fiber: 2 grams

Vitamins and Minerals

Vitamin C, Vitamin D, Iron, Vitamin B6, Magnesium, Calcium, and Cobalamin.

Benefits

• Low in fat.
• Spinach contains various antioxidants, these antioxidants help combat oxidative stress generated during intense workouts.
• The dietary fiber in spinach supports healthy digestion.

Chia Seeds

Chia seeds can be tiny to look at, but their nutritional profile is insane. They provide large doses of healthy fats, fiber, and protein.

By incorporating them into your meal plans, your body will be satiated and energetic while also having enough protein content to focus on the main goal – building a bigger butt.

Nutritional Information Per 100g

• Calories: 486
• Protein: 5 grams
• Fat: 7 grams
• Carbs: 1 grams
• Net Carbs: 7 grams
• Fiber: 4 grams

Vitamins and Minerals

Manganese, Phosphorus, Copper, Selenium, Iron, and Calcium.

Benefits

• High in vitamins and minerals.
• Acts as a good source of fiber.
• Provides healthy carbohydrates.

Plain Non-Fat Greek Yogurt

Greek Yogurt is one of the healthiest (and the tastiest) food options available for women looking to make their butts bigger, fuller, and rounder.

It is a rich source of protein while packing fewer calories. So, your bum will be all muscle and low fat.

The best thing about this is that you can also mix Greek Yogurt with desserts, fruits, and protein powder to increase the taste and composition of the dish.

Nutritional Information Per 100g

• Calories: 59
• Protein: 10 grams
• Fat: 4 grams
• Carbs: 6 grams
• Net Carbs: 4 grams
• Fiber: 0 grams

Vitamins and Minerals

Vitamin A, Vitamin B12, Pantothenic Acid, Phosphorus, Potassium, Selenium, Zinc, Riboflavin, and Calcium.

Benefits

• Low in calories.
• High in protein content.
• Offers a good selection of vitamins and minerals.

Tuna

For seafood lovers, we finally have another option to add to your sophisticated palette. Tuna is one of the most protein-rich and nutrient-dense foods anywhere in the world.

It is especially good for women hoping to peak their booty gains. Tuna is a fast-absorbing and low-calorie protein source. It is also high in Omega-3 fatty acids, which can prevent muscle mass loss during periods of inactivity, according to research.

So, eating Tuna can not only help you make your butt bigger but also retain your glute muscle gains for a longer period.

Nutritional Information Per 100g

• Calories: 132
• Protein: 28 grams
• Fat: 3 grams
• Carbs: 0 grams
• Net Carbs: 0 grams
• Fiber: 0 grams

Vitamins and Minerals

Magnesium, Potassium, Zinc, Phosphorus, and Selenium.

Benefits

• Good source of omega-3 fatty acids.
• Low in calories and high in protein.
• Contains a wide range of vitamins and minerals.

Avocados

Avocados are one of the most nutrient-dense sources of healthy fats. So, if you are looking to give some weight to your booty, this is the quickest and healthiest way to go.

Having avocados with your meals can help you gain muscle mass in your butt region while also lowering bad cholesterol levels in your body.

Nutritional Information Per 100g

• Calories: 160
• Protein: 2 grams
• Fat: 66 grams
• Carbs: 53 grams
• Net Carbs: 17 grams
• Fiber: 7 grams

Vitamins and Minerals

Vitamin C, Vitamin B6, Potassium, and Magnesium.

Benefits

• Offers a good range of healthy fats.
• Good source of fiber.
• Can help in improving daily caloric intake levels.

Nut Butter

There are different types of nut butter, including almond and peanut alternatives. While they are primarily used as a delicious spread for different dishes, you can also include them in your meal plans if you wish to gain some shape in your butt.

They serve as an excellent source of healthy fats and calories, aiding in the overall muscle-building process and providing the energy needed for hard workouts.

Nutritional Profile Per 100g

• Calories: 588
• Protein: 22 grams
• Fat: 50 grams
• Carbs: 24 grams
• Net Carbs: 8 grams
• Fiber: 7 grams

Sweet Potatoes

A sweet potato is certainly the odd one out in this list of protein-packed ingredients and dishes. However, it is an excellent and convenient food source for people looking to build a great butt.

Sweet potatoes might not be the best in terms of protein, but they certainly are high in calories and carbohydrates. They also don’t have a lot of fat, which can be good for building a healthy and well-rounded physique.

Nutritional Information Per 100g

• Calories: 86
• Protein: 6 grams
• Fat: 1 grams
• Carbs: 20 grams
• Net Carbs: 8 grams
• Fiber: 3 grams

Vitamins and Minerals

Vitamin C, Magnesium, Calcium, Vitamin B1, Folic Acid, Iron, Phosphorus, and Potassium.

Benefits

• Good source of carbohydrates
• Decent caloric profile.
• Decent source of fiber.

Chickpeas

Despite being an annual legume, Chickpeas are easily available and completely packed with nutrients and protein.

They serve as an excellent option for vegetarians who are looking to build their glute muscles and have a nice, supple buttock. Chickpeas also have high-carb content, which makes them an excellent pre-workout snack option.

Nutritional Information Per 100g

• Calories: 364
• Protein: 19 grams
• Fat: 6 grams
• Carbs: 61 grams
• Net Carbs: 33 grams
• Fiber: 17 grams

Vitamins and Minerals

Vitamin B6, Thiamin, Folate, Riboflavin, Niacin, and Pantothenic Acid.

Benefits

• Offers healthy carb and protein content.
• Contains low amounts of fat.
• Great source of fiber.

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Summing Up

It is important to remember that you won’t find any kind of food that goes to your butt directly. What you eat will be utilized by your body in its own way.

The best you can do is exercise and eat healthy to get the desired results.

For that, we have compiled a diverse list of some of the best food items to help you on your journey and maximize your glute gains as soon as possible.