How to Download Your Instagram Data (Step-by-Step)
Instagram lets you download a complete copy of your account data — including the full list of who follows you. Here's how to request it in 2026, and the two settings people get wrong that make the file useless.
Most people never touch this feature, but it's one of the most useful things Instagram offers: a full, first-party copy of your account data, including every account that follows you and every account you follow. It's free, it's official, and it's the foundation of any safe way to analyse your audience.
What's in the export
You can request everything or just the parts you need. The followers section includes:
- Your complete followers list.
- Everyone you follow.
- Pending follow requests you've sent.
- Accounts you've blocked or restricted.
A full export also contains your posts, stories, messages, comments, likes and search history — useful for a personal archive, but much slower to prepare. For follower analysis, ask only for what you need.
Step-by-step: requesting your data
- Open your settings. In the Instagram app, go to your profile and open the menu, then Accounts Centre → Your information and permissions.
- Tap Download your information. Then choose to request a download, and pick the account if you manage more than one.
- Choose Select types of information. Don't request everything — pick Followers and following only. It's a far smaller file and arrives much sooner.
- Set the format to JSON and the date range to All time. These two are the ones that matter — more on why below.
- Submit and wait. Instagram emails you a download link when the file is ready.
- Download the ZIP — and don't unzip it. Tools that read the export expect the original ZIP file.
The two settings everyone gets wrong
Nearly every "my results look wrong" problem traces back to one of these:
JSON, not HTML. HTML is formatted for reading in a browser — it looks nicer and is the wrong choice here. Analysis tools expect JSON, so picking HTML is the single most common reason an upload is rejected.
All time, not a date range. If you limit the range, the export only covers follower activity from that window. The list comes back incomplete, and accounts that genuinely follow you back can show up as if they don't. If your results ever look obviously wrong, this is almost always why.
How long it takes
A followers-and-following request usually arrives within a few minutes to a few hours. A complete export with all your photos and videos can take considerably longer — sometimes over a day — which is another reason to request only what you need. The download link stays valid for a few days, so grab it when the email lands.
What you can do with it
This file is the only complete, accurate record of your followers that exists outside Instagram's servers — which makes it the safe basis for audience analysis. Upload it to Nonfollowers and you'll see who doesn't follow you back, who left, and pending requests you forgot about — with no password involved, because nothing ever logs into your account. Request a fresh export whenever you want updated numbers and it works as an ongoing Instagram follower tracker.
Is it safe?
Yes — it's an official Instagram feature built for data portability, requested inside the app and delivered to your own email address. No third party is involved in the request itself. The only thing to be careful about is what you do with the file afterwards: it contains personal information, so only upload it to a tool you're comfortable with, and be especially wary of anything that also wants your Instagram password. A tool that needs your export shouldn't need your login too.
Frequently asked questions
How long does it take?
Usually minutes to a few hours for followers and following. Full exports with media take much longer.
JSON or HTML?
JSON, always. HTML is for browser reading and won't work with analysis tools.
Can I request it more than once?
Yes, as often as you like — which is what makes ongoing tracking possible.
Does requesting my data affect my account?
No. It's a normal account feature and changes nothing about your profile, posts or followers.
Final thoughts
Two settings — JSON and All time — are the difference between a useful export and a confusing one. Get those right and you have Instagram's own complete record of your audience, ready whenever you want it. See what your export reveals — no login, no password.
