How to Download Your Instagram Data

11-10-2026

Instagram can give you a copy of the information in your own account: your photos and videos, Reels, Stories, messages and more. It is a good way to back up your account before you delete it, switch to a new one, or just keep your memories safe. This guide shows how to request the download, what to choose, and how to keep the file safe.

You can only download the data of your own account.

What you can download

The tool lets you choose the information to include. Depending on your account and what Instagram offers at the time, this can include:

Your posts, photos, videos and Reels.
Your Stories, including archived ones.
Your messages.
Your comments, likes and saved items.
Your followers and following lists.
Your profile and account information.

Before you start

Make sure you can log in, and that the email address on your account is one you can open. Instagram sends the download link there.
Use a device and a network you trust. The download may contain private messages.
Check your free storage. A large account can create a big file.

How to request your data in the app

Open Instagram and go to your profile.
Tap the menu icon (the three lines), then open Accounts Center.
Tap Your information and permissions, then Download your information.
Tap Download or transfer information and choose your Instagram account.
Choose All available information, or Some of your information if you only want certain things, such as photos and Reels.
Choose Download to device.
Choose the date range, the file format and the media quality (see below), then tap Submit request.
Enter your password if Instagram asks for it.

How to request your data on a computer

Open Instagram in your browser and log in. Open your profile settings and look for Accounts Center, then follow the same steps as above: Your information and permissions, then Download your information.

Format, quality and date range

Format. HTML is easier to open and read. JSON is meant for programs and for moving data to another service.
Media quality. Higher quality gives a bigger file. If the file is too large, choose a lower quality or a shorter date range.
Date range. Choose all time to get everything, or a shorter period for a smaller file.

How to download the file

Wait for the email from Instagram. This can take some time, depending on how much data you asked for.
Open the email and use the download link. Instagram may ask you to log in again.
Download the file. A big account can arrive as several parts.
Unzip it on your computer. On a phone, use a file manager or the Files app.

Keep your data safe

Your download can contain private messages and personal details. Treat it like a password.

Do not share the download link.
Save the file in a private folder, or in a password-protected archive.
If you used a shared computer, delete the file when you are done.
Download it soon, because the link may stop working after a few days.

Save a single photo or Reel of your own

If you only need one item, you do not have to request everything. Open your own post or Reel, tap the three dots, and look for an option to save or download it to your phone. The options you see depend on your account and the version of the app.