FollowBackScanHow to download your Instagram data
Every screen, the one setting people get wrong, and where the file actually lands on your phone.
Instagram lets you download a complete copy of your account data — every follower, everyone you follow, your likes, searches and login history. It is an official feature, built to comply with data protection law, and it takes about two minutes to request.
This is also the only way to get a full list of your followers. Instagram's API does not hand out follower lists to anyone, which is why every tool that promises the information either uses your export or asks for your password. Your export is the safe half of that choice.
The one thing to get right: set the format to JSON, not HTML. Everything else is recoverable. This one is not — an HTML export cannot be processed by any tool, and you will have to request the whole thing again.
Step by step
On your profile, tap the ☰ menu in the top right. Tap Accounts Center near the top. Choose Your information and permissions. Tap Export your information. Tap Create export, pick your Instagram profile, then Export to device. Set Format to JSON and Period to All time, then Create files.
The same steps in writing
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Open the export page. In the Instagram app, go to your profile and tap the ☰ menu in the top right, then follow:
☰ → Accounts Center → Your information and permissions → Export your information - Start a new export. Tap Create export, then choose your Instagram profile — not Facebook, if both are linked to your Accounts Center. Then tap Export to device.
- Set the format to JSON. Set Format to JSON and Period to All time. Tap Create file and confirm with your password.
- Wait for it to be built. Usually a few minutes; occasionally a few hours for accounts with a lot of history. Instagram emails you when it is done.
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Download the file. Return to Export your information, open Available downloads, and tap Download. You get a
.zipfile — leave it zipped.
Want it faster? On the export screen you can choose which information to include. Limiting it to Followers and following produces a far smaller file that is usually ready within a minute or two. It contains everything needed to check who doesn't follow you back.
Where the file lands
| Device | Where to find it |
|---|---|
| iPhone / iPad | Files app → Downloads |
| Android | Files or My Files → Downloads |
| Desktop | Your browser's Downloads folder |
The file is named something like instagram-yourusername-2026-09-21.zip. Don't unzip it — tools that read the export expect the zip itself.
Got your file? See who doesn't follow you back
Drop the zip straight in. It's processed in your browser, so nothing is uploaded and nothing is stored.
Open the free checkerJSON or HTML — why it matters
Instagram offers two formats, and the difference decides whether your export is usable:
| JSON | HTML | |
|---|---|---|
| Made for | Software to read | Humans to browse |
| Opens in a browser | Not usefully | Yes |
| Works with analysis tools | Yes | No |
HTML looks friendlier — you can click through it like a small website — which is exactly why people pick it. But it is formatting wrapped around your data rather than the data itself, and its structure changes without warning, so no tool can parse it dependably.
If you already requested HTML, there is no converting it. Request a new export and set the format to JSON.
What's actually in the export
A full export is bigger than most people expect. The parts relevant to follower analysis are:
connections/followers_and_following/followers_1.json— everyone who follows you. Large accounts get several numbered files.connections/followers_and_following/following.json— everyone you follow.
Compare those two lists and you have your answer: anyone in following who is absent from followers doesn't follow you back. The export also contains your likes, comments, search history, login activity and device list, none of which is needed for this.
When something goes wrong
The download link expired
Instagram's links are time-limited. If yours has expired, request a fresh export — there is no way to revive an old link.
The export is taking hours
Normal for accounts with years of photos and messages, because Instagram bundles everything. Requesting only Followers and following avoids the wait almost entirely.
A tool says it can't read the file
Nearly always one of three things: the export is HTML rather than JSON, the zip was unzipped first, or it is a Facebook export rather than an Instagram one. Check the format first — that is the usual culprit.
I can't find Accounts Center
Menu names shift between app versions. If the path above doesn't match what you see, look for Settings → Accounts Center, or search "export" in the settings search bar. The same page is available at accountscenter.instagram.com in a desktop browser.
Is it safe?
Yes — this is Instagram giving you your own data, on request, through its own app. No third party is involved, nothing is shared, and requesting an export has no effect on your account.
The caution applies to what you do with the file afterwards. Uploading it to a service that keeps it means handing over your full follower list, your search history and your login records. Tools that process the file in your browser never receive it at all — that is the difference worth checking before you upload an export anywhere.
Frequently asked questions
Do I need my password to request an export?
Yes — Instagram asks you to confirm your own password inside its own app when creating the file. That is Instagram verifying it's really you, and it is not the same as giving your password to a third-party service.
Can I request an export from a computer?
Yes. Sign in at accountscenter.instagram.com and follow the same path. The steps and options are identical.
How often can I request one?
There is no fixed limit for normal use, though requesting many in quick succession may be throttled. For tracking unfollows over time, one every few weeks is plenty.
Does requesting an export notify my followers?
No. It is entirely private. Nobody is told, and nothing appears on your profile.
Will this work for a business or creator account?
Yes. The export is available for personal, creator and business accounts alike, and the follower data is the same in each.