To download your Instagram data, go to Settings, then Accounts Centre, then Your information and permissions, then Export your information, and choose Create export. Once the file is ready you've got four days to download it, and Instagram says the email with the export link can take up to 30 days to arrive.
That last part is the one that catches people out. If you need a copy of a business account before a rebrand, a handover or a deletion, start the export weeks ahead, not the night before.
Where Instagram keeps the export tool
The export tool isn't on your profile. It's in Accounts Centre, under Your information and permissions. Instagram's Help Centre adds a small warning: it's gradually moving people to Meta Accounts, so you may see either Accounts Centre or Meta Account settings as the place to manage your account. If you can't find Accounts Centre, that's the likely reason.
There's also a lighter option if you only want to look, not download. Account history, under Your activity, shows changes you've made to the account, and you can sort and filter it by date range. It's handy for checking what changed on a shared business account without exporting anything.
Step by step: exporting to your device
These are the Help Centre steps for a download to your device as of October 2026, written for the computer version:
- Click More in the bottom left, then click Settings.
- Click Accounts Centre, then click Your information and permissions.
- Click Export your information.
- Click Create export.
- Select the profile you'd like to export information from, then click Next.
- Select Export to device.
- Choose the information you want, a date range, a format, the email address for the notification and the media quality.
- Click Start export.
Check your storage before you start. Instagram says you need enough space on the device, and that what you select changes the size of the files: high-quality videos make them larger, while choosing only one type of information makes them smaller.
Your device or another service
The second destination is Export to external service. You choose the service, connect to it, decide how often you want the export to run, enter the password for the profile, then pick the notification email address and format before you click Start export. When it's done, Instagram sends you an email and a notification on Instagram.
| Export to device | Export to external service | |
|---|---|---|
| Where the copy goes | Your own computer or phone | A service you connect to |
| What you choose | Information, date range, format, notification email, media quality | The service, how often to export, notification email and format |
| What it needs first | Enough storage space on the device | A connection to the service and the profile's password |
| Good for | A one-off backup you hold yourself | Repeat copies into a tool you already use |
Available information or specific types: what's inside
When you download your information, Instagram gives you two options for how much comes with it:
| Option | What's included |
|---|---|
| Available information | Files with the information and activity for the accounts and profiles you selected, without data logs |
| Specific types of information | Everything in Available information plus data logs, and you can pick only certain types, such as photos, messages or data logs |
Data logs are the difference. If you want the fullest record, choose Specific types of information and leave everything selected. If you only want your photos for a portfolio, or just your messages, the same option lets you narrow it down, which also gives you a smaller file.
How long it takes and how long the file stays
Instagram doesn't promise a time. Its note says it may take up to 30 days to email you an export link. When the export is ready, you've got four days to download it from Available downloads in the Export your information tool. You can also delete an export there, or look back at earlier requests in the Past request section.
The process is password-protected and only you have access to it. That's good for security and a nuisance for teams: whoever starts the export needs to be the person who can log in and pick it up inside those four days.
One more thing to know before you rely on the file. Some information you've deleted may be stored for a while for safety and security purposes, but it won't appear when you access or download your information. So the export is a copy of what's there now, not a way to get deleted posts back.
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If you can't get into the account
Locked out? The Help Centre says that if you can't access your Instagram account and still want a copy of your information, you can contact Instagram. I'd still try to get back in first, so you can run the export yourself: start with recovering a hacked Instagram account without email access, or, if Instagram has paused the account, what to do when your Instagram account is temporarily locked.
What I'd download first
I'd start with a to-device export of everything, using Specific types of information and the full date range, before you delete, merge or hand over any business account. Skip the external service unless you already use one you trust, because it's one more connection to keep an eye on. Save the file somewhere your business backs up, not just on the laptop you happened to use.
If you run a Facebook Page or profile alongside Instagram, do the same there before any big change: here's how to download your Facebook data.
If you're tidying up or moving a business Instagram account and want a clean plan for it, that's the kind of social media help I give. I run AI training and workshops for teams, and help businesses with AI enablement and workflow automation, so the busywork runs itself and people get time back. Most of that work is with SaaS marketing teams and small businesses. Here's how we can work together.
Frequently asked questions
How do I download my Instagram data?
Go to Settings, Accounts Centre, Your information and permissions, Export your information, then Create export. Pick your profile, choose Export to device or Export to external service, customise it and click Start export.
How long does an Instagram data download take?
Instagram says it may take up to 30 days to email you an export link. Once it's ready, you have four days to download it from Available downloads.
Does the Instagram download include deleted posts?
No. Some deleted information may be stored temporarily for safety and security purposes, but it won't appear when you access or download your information.
What's the difference between Available information and Specific types of information?
Available information leaves out data logs. Specific types of information includes everything in Available information plus data logs, and lets you pick certain types such as photos or messages.
Can I get my Instagram data if I can't log in?
Yes. The Help Centre says that if you can't access your account and still want a copy of your information, you can contact Instagram.
