The most complete way to back up your own Instagram account is Instagram's built-in export, called Download your information. It packages your photos, videos, Reels, archived Stories, messages, comments and profile details into a file you can keep. It works for private accounts and private posts, because you sign in to Instagram itself. A public-link downloader such as GrabReel is the quicker option when you only need one of your own public posts.
Option 1: Instagram's official export (everything)
Instagram moved the export into Meta's Accounts Center. The menu names change from time to time, but the path is currently:
- Open Instagram and go to your profile, then the menu (three lines) and Accounts Center.
- Choose Your information and permissions, then Download your information.
- Tap Download or transfer information and pick the Instagram profile you want to back up.
- Choose All available information for a full backup, or Some of your information to pick categories such as posts or messages.
- Choose Download to device, then set the date range (All time for a full backup), the format (HTML is easiest to browse, JSON is best for other tools) and the media quality (choose High).
- Submit the request. Instagram emails you when the file is ready, which can take from minutes to a few days for a large account. Download it from the same menu before the link expires.
What the export contains
- Your posts, Reels and their captions, including posts on a private account.
- Stories you posted, if Story archiving was on (Instagram archives Stories by default).
- Direct messages, comments you wrote, and likes.
- Profile information, followers and following lists, and login and account activity.
- Media other people posted that you are tagged in is not included as files; save those from the original post or ask the person who posted them.
The HTML version opens in any browser as a set of linked pages. The JSON version is a structured file that other apps and scripts can read. Either way, the media files sit in folders inside the download, at the quality you chose.
Option 2: save one of your own public posts
If you only need a single Reel or photo from your own public account, for example to repost it elsewhere or send it to a client, the export is overkill. Copy the post's link, paste it into GrabReel, and save the MP4 or JPEG in the original quality Instagram serves. This works only while the account and post are public, and it gives you the media without captions or comments.
| Instagram export | GrabReel (public link) | |
|---|---|---|
| What you get | Everything: posts, Stories archive, messages, profile data | One post's video or photos |
| Private posts | Yes | No |
| Login needed | Yes, to Instagram itself | No |
| Speed | Minutes to days | Seconds |
| Best for | A full account backup or before deleting an account | Grabbing a single public post quickly |
Keep the backup safe
A full export contains private messages and account details, so treat it like any other sensitive document. Store it on your own device or an encrypted drive, keep a second copy somewhere separate, and don't upload it to tools or websites you don't trust. Never give a third-party site your Instagram password to make a backup for you: Instagram's own export does the job without that risk.
Before you delete or deactivate your account
Instagram suggests downloading a copy of your information before deleting an account, because deleted content can't be recovered once deletion completes. Request the export, wait for the email, download the file and check that it opens before you start the deletion.
Frequently asked questions
Is it legal to download my own Instagram content?
Yes. You own the copyright in content you created, and Instagram provides the export so you can get a copy. Content other people created and posted is still theirs, even if you're tagged in it; see our guide on whether it's legal to download Instagram content.
Does the export include deleted posts?
Posts you deleted are generally not included once deletion is complete. Archived posts and Stories are included, because archiving only hides them from your profile.
Can I back up someone else's account?
No. The export only covers accounts you can sign in to. For someone else's public post you can save a copy for personal reference, but reposting or reusing it needs their permission.
Read the copyright basics for downloading Instagram content, see how to archive Instagram Stories and Highlights, or save a single public post with the GrabReel Instagram downloader.