If you want a copy of your own Instagram – every post, story, Reel and message – the best tool is Instagram’s own export. It includes things no downloader can reach, like archived stories and your DMs, and it’s worth doing once in a while as a backup.
Step by step
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1
Open Accounts Center
Go to your profile, tap the menu (≡), then Accounts Center.
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2
Find the export option
Tap “Your information and permissions”, then “Export your information” (older versions call it “Download your information”).
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3
Choose what to export
Select your Instagram account and choose all information or only certain types, such as media or messages.
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4
Pick the format and quality
Choose HTML for easy browsing or JSON for importing elsewhere, a date range, and high media quality.
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5
Download the files
Instagram prepares the export and notifies you, usually within a few hours. Download it before the link expires.
What’s included
- Photos and videos from posts, Reels and stories – including archived ones.
- Direct messages, with photos and voice messages sent in chats.
- Comments you wrote, likes, saved posts and search history.
- Profile changes, followers and following lists, login activity.
HTML or JSON?
HTML opens in any browser and is easy to look through – choose it if the goal is a personal backup. JSON is meant for importing into other services or analysing with a script.
Tips
- Choose “High” media quality, otherwise photos and videos are compressed.
- Use Wi-Fi and a computer if you have a big account – exports can be several gigabytes, split into multiple ZIP files.
- Download promptly. The download link stays available for a few days only.
- Keep the file private. It contains your messages and login history. Store it somewhere encrypted rather than in a shared folder.
Before deleting an account
Export your data first. After an account is permanently deleted, Instagram can’t restore it or give you its content.
Just need one post?
For a single post or Reel, pasting the link into the insta4dl downloader is faster than a full export.