How to Export Your Instagram Data (Step-by-Step Guide 2025)

Updated December 31, 2025

Quick Answer

Go to Instagram Settings > Accounts Center > Your information and permissions > Download your information. Select your Instagram account, choose JSON format, and request a download. Instagram emails you a link within 48 hours.

Whether you want to see who unfollowed you, back up your account, or just understand what data Instagram has about you, exporting your Instagram data is the first step. This guide walks you through the official, safe way to download everything.

Why Export Your Instagram Data?

Instagram stores a lot of information about your account. Exporting it lets you:

See who doesn't follow you back using apps like FANS that analyze your export safely
Back up your photos and videos before deleting your account
Review your activity including messages, comments, and likes
Check your followers and following lists in detail
Understand what data Instagram collects about you

Why This Matters for Safety

Many follower tracking apps ask for your Instagram login, which violates Instagram's terms and risks your account being banned. Learn more about which follower tracker apps are safe. Using your official data export with apps like FANS keeps your account 100% safe.

How to Download Your Instagram Data (iPhone)

Step 1: Open Instagram Settings

Open the Instagram app and tap your profile picture in the bottom right. Then tap the three lines (menu) in the top right corner and select "Settings and privacy."

Step 2: Go to Accounts Center

Scroll down and tap "Accounts Center." This is Meta's central hub for managing your Instagram, Facebook, and other Meta accounts.

Step 3: Find Download Your Information

Tap "Your information and permissions," then select "Download your information."

Step 4: Request a Download

Tap "Download or transfer information." Select your Instagram account (if you have multiple accounts linked). Choose "Some of your information" if you only need followers/following, or "All available information" for everything.

Step 5: Choose Format and Submit

Select "Download to device." Choose JSON format (this is required for apps like FANS to read your data). Set the date range and media quality, then tap "Create files."

Step 6: Wait for Your Download

Instagram will prepare your data. This usually takes a few minutes to 48 hours depending on how much data you have. You'll receive an email and a notification when it's ready.

Step 7: Download Your File

When ready, go back to "Download your information" and tap "Download" next to your completed request. You'll get a .zip file containing all your data.

Got Your Data Export?

Import it into FANS to instantly see who doesn't follow you back. No login required, completely safe.

Download FANS Free

How to Download Instagram Data (Android)

The process on Android is nearly identical:

Open Instagram and go to your profile
Tap the three lines in the top right, then "Settings and privacy"
Tap "Accounts Center"
Select "Your information and permissions"
Tap "Download your information"
Follow the same steps as iPhone to request your download

How to Download Instagram Data (Desktop/Web)

Go to accountscenter.instagram.com
Click "Your information and permissions"
Click "Download your information"
Select "Download or transfer information"
Choose your account and select JSON format
Click "Create files" and wait for the email

What's Included in Your Instagram Data Export?

Your download includes:

Followers and following lists - Everyone who follows you and everyone you follow
Posts and stories - All photos and videos you've shared
Comments and likes - Your activity on posts
Messages - Your DM history
Profile information - Bio, username history, email
Login activity - Devices and locations where you've logged in
Ads data - Information Instagram uses to show you ads

How to Use Your Data Export with FANS

Once you have your .zip file, using it with FANS is simple:

Open FANS on your iPhone
Tap "Import Data"
Select the .zip file from your downloads
FANS reads your followers and following lists
Instantly see who doesn't follow you back

Your data never leaves your device. FANS processes everything locally, which is why it's the safest way to check unfollowers.

Key Takeaways

Instagram's official data export is the safest way to access your follower data
Always choose JSON format if you plan to use apps like FANS
The download usually takes a few minutes to 48 hours
Never give third-party apps your Instagram password
Your exported data can be used with FANS to see unfollowers safely

Frequently Asked Questions

How long does it take to get my Instagram data?

Most exports are ready within a few minutes to a few hours. Larger accounts with lots of photos and messages may take up to 48 hours. Instagram sends you a notification and email when it's ready.

Is downloading my Instagram data safe?

Yes, this is Instagram's official feature. It's completely safe and doesn't affect your account in any way. The data is encrypted and only accessible to you.

What's the difference between JSON and HTML format?

JSON is a structured data format that apps can read and process. HTML is human-readable in a web browser. Choose JSON if you want to use your data with apps like FANS.

Can I export data for a private account?

Yes. Since you're downloading your own data through Instagram's official tool, it works the same for public and private accounts.

How often can I request a data export?

You can request exports as often as you like, though Instagram may limit very frequent requests. For tracking unfollowers, exporting weekly or monthly is usually sufficient.

Why should I use data export instead of giving apps my login?

Apps that ask for your login can violate Instagram's terms of service and get your account banned or restricted. Using data export keeps your credentials private and your account safe.

Start Tracking Safely Today

Exporting your Instagram data is the first step to understanding your audience without risking your account. Combined with FANS, you can see exactly who unfollowed you and understand why people unfollow, all while keeping your data private and your account secure.

Ready to See Who Unfollowed You?

Export your data, import it into FANS, and get instant results. No login required.

Download FANS Free