How to Download Your Instagram Data (Full Backup)
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Your Instagram account holds years of photos, reels, stories and messages, and one hacked login or banned account can take it all away. Instagram lets you download a full copy of your data for free, and it takes about five minutes to request. This guide shows how to download your Instagram data step by step, which options to pick, what you’ll get and how to open the files.
Before you start
- You need to be logged in to the account you want to back up.
- Requests are made in Accounts Center, Meta’s shared settings for Instagram and Facebook.
- Instagram prepares the files in the background. Small accounts are usually ready within hours; big accounts can take several days.
- When the files are ready, the download link only works for a few days, so download it soon after you get the notification.
How to download your Instagram data on your phone
- Open Instagram and go to your profile.
- Tap the menu (☰) in the top-right corner, then Accounts Center.
- Tap Your information and permissions.
- Tap Download your information.
- Tap Download or transfer information.
- Choose your Instagram account (and Facebook too, if you want both).
- Pick All available information for a complete backup, or Some of your information to choose categories.
- Choose Download to device.
- Set the options (see the next section), then tap Create files.
How to download your Instagram data on a computer
- Go to instagram.com and log in.
- Click More (☰) at the bottom left, then Settings.
- Click Accounts Center, then Your information and permissions.
- Click Download your information → Download or transfer information.
- Follow the same choices as on your phone and click Create files.
Which options to choose
| Option | What it means | What we recommend |
|---|---|---|
| Date range | Which period to include | All time for a full backup |
| Notify | Email address for the “ready” message | Your current email |
| Format | HTML opens in any browser; JSON is for apps and tools | HTML for reading, JSON to import into other tools |
| Media quality | High, Medium or Low | High, the closest to what you posted |
Big accounts with media quality on High can produce a download of several gigabytes, split into parts. Use Wi-Fi and make sure your phone or computer has the space.
What's included in your Instagram data
- Media: your posts, reels, stories (including archived ones) and profile photos.
- Messages: your DMs, including photos and videos sent in chats.
- Connections: followers, following, close friends and blocked accounts.
- Activity: likes, comments, saved posts, searches and login history.
- Profile information: your bio, username changes and account details.
What’s not included: other people’s posts, even ones you saved or liked. To keep someone else’s public video, use the Instagram video downloader instead.
Downloading the file and opening it
- When the files are ready, you get a notification and an email.
- Go back to Accounts Center → Download your information and you’ll see Download next to your request.
- Enter your password to confirm.
- You receive a .zip file (or several if it’s large).
- Unzip it: double-click on a Mac; on Windows, right-click → Extract all. On a phone, use the Files app.
- Open start_here.html or index.html (HTML format) in any browser to browse your data, or look in the media folder for your photos and videos.
Common problems
- No email arrived: check spam, then look in Download your information, where the request status shows there too.
- The link expired: create a new request; it doesn’t affect your account.
- The download keeps failing: request a shorter date range or Medium media quality to make smaller files.
- Photos are smaller than the originals: Instagram stores photos at 1,080 pixels wide, so even High quality matches what was uploaded to Instagram, not your camera’s original.
Back up regularly
A single backup goes out of date quickly. Set a reminder to request a fresh copy every few months, and turn on Archiving and downloading → save posted photos and videos so every new post is saved to your phone automatically. For one post at a time, pasting its link into the downloader is faster than a full data request.
Frequently asked questions
How long does it take to download Instagram data?
Small accounts are often ready within an hour or two. Accounts with lots of posts and messages can take several days.
Is downloading my Instagram data safe?
Yes. It’s Instagram’s official tool, and you have to confirm your password to download. Store the file somewhere safe, because it contains your messages.
Does downloading my data delete my account?
No. It’s just a copy. Your account stays exactly as it is.
Can I download someone else's Instagram data?
No. You can only request data for accounts you log in to. To save another person’s public post, use a link downloader.
Which format should I pick, HTML or JSON?
Pick HTML if you want to browse your data like a website. Pick JSON if you’re importing it into another app or tool.
Can I download my Instagram data on a professional account?
Yes. Business and creator accounts use exactly the same Accounts Center steps.
