Guides · Get your Instagram data

Your Instagram data is yours to download. You've just never pressed the button.

Here's the one-minute path to the right file, with the exact settings that keep the download small. Your file is read right in your browser: it never reaches us.

a
Live now
Instagram

This is the report that's live today. You request the export from Instagram, they email you a download link, and you drop the ZIP back here. The whole report runs in your browser. The request itself takes about a minute.

Request on Instagram →
JSON

Setting 1 of 2: choose JSON, not HTML.

HTML gives you a near-empty report: the data's there, but we can't read it. JSON takes exactly the same time and works. You set this on the last screen of the request (Step 7 below).

MEDIA

Setting 2 of 2: leave your media out.

Skip this and the download can balloon to gigabytes of photos and videos, take forever to prepare, and often fails outright on a phone. In Customize information, unselect your photos, videos and messages, and set Media quality to Low. Keep every other category checked: those are the data files the report is built from. The report never opens a single photo, video or message, so leaving them out changes nothing in your results.

Recommended settings
Date range: All time Media quality: Low Media: unselected Format: JSON

We never look at your photos. Leaving media out just keeps the export small and fast to prepare.

WhenMeta emails you when it's ready, usually within an hour, sometimes longer for big accounts. There's no guaranteed time.
Heads upDownload within 4 days. Meta deletes the link after that and you'd have to start the export over.
The exact steps, screen by screen
Instagram export step 1
Step 1 of 8 Your activity → Download your information → tap Continue

Tip: the whole thing works on your phone, from request to finished report. For the best experience, open the site in Safari and use Share → Add to Home Screen. It runs like an app from there.

Got your ZIP? See what advertisers know about you.

Instagram shows you the list, buried in Ad preferences. We show you what it means and what it's worth.

It's read right in your browser: nothing uploads, no account, free.

Get My Report →
More platforms · reports coming

Other platforms, coming soon.

These reports aren't live yet. Want a head start? Request your export now. The platforms can take a day or more to deliver it, so your data will be ready the day we launch.

Google
Report coming soon

Takeout covers Search, YouTube, Chrome, Maps and more. We'll show what Google's ad profile makes of you.

Request your export →
LinkedIn
Report coming soon

The highest-CPM social platform: B2B ad rates run well above Meta's. The export shows how LinkedIn segments you.

Request your export →
X (Twitter)
Report coming soon

The full archive includes every ad impression and the personalization interests X assigns you. Request the full archive, not tweets-only.

Request your export →
TikTok
Next up

TikTok is the next report on our roadmap. The export and walkthrough land when the report does.

Coming next
Questions

If something goes sideways.

My report came back empty.
You almost certainly downloaded the HTML version instead of JSON. The data's all there. Our parser just can't read HTML. Request a fresh export and switch the format to JSON on the last screen (Step 7 above).
The download is huge or won't finish.
Set Media quality to Low when you request it. The report doesn't use your photos or videos at all (only the small data files), so Low quality changes nothing in your report and makes the download far smaller.
I haven't gotten the email yet.
It can take a while, usually within an hour, sometimes longer. Check your spam folder, and give it up to a day.
My download link expired.
Meta deletes the link about 4 days after it's ready. There's no way to revive it. Just request a fresh export with the same steps.
Can I do this on my phone?
Yes, the whole flow works on your phone: request, download, and the report itself. Two tips. First, set Media quality to Low when you request it: big exports often fail to download on iPhone otherwise. Second, open the site in Safari and use Share → Add to Home Screen so it runs like an app. A laptop works great too if you prefer a big screen.
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