This article shows the steps to download your Instagram data file from Meta’s Accounts Center. You’ll select your account, choose to include messages, and generate a downloadable JSON file. Use the table of contents below to jump to any step in the process.
Step 1: Go to Meta Accounts Center
Step 2: Start the download process
Click Download your Information.
Step 3: Select your account
Choose the Instagram account(s) you’d like to download.
Step 4: Select information type
Click Specific Types of Information. Select Messages, then click Next.
Step 5: Set export options
Select your preferred Date Range. Set Format to JSON, then click Create files.
Meta will send you an email once your download is ready. This may take 24–72 hours.
Step 6: Download your file
Once you receive the email from Meta:
Click Download your Information.
Download the created file.
Save the file to your computer or an external hard drive.
Next steps
Once your export is complete, continue to one of the following articles based on how you plan to share your data:
How to download and install the Hearsay Extractor
How to upload Instagram direct messages