How to Download a Copy of Your Facebook Data (and Instagram Too)
Want a backup of your posts, photos and messages? Meta's Accounts Center lets you export everything in HTML or JSON. Here's how, and what you'll get.
To download your Facebook data, open Settings & privacy > Settings > Accounts Center > Your information and permissions > Download your information (some versions label it “Export your information”). Choose your Facebook profile, pick what to include, a date range, a format (HTML or JSON) and media quality, then request the file. Meta notifies you when it’s ready, and you download it from the same screen — the same tool works for Instagram.
Why back up your Facebook data?
- Peace of mind — accounts get hacked, disabled or locked, and years of photos can vanish with them.
- Before deleting or deactivating — once an account is deleted, you can’t get the content back.
- Curiosity and privacy — the export shows what Meta stores about you, including ad interests and login history.
Step by step: download your Facebook information
Meta moves menus around from time to time, and names can differ slightly between the app and the website, but the route below goes through Accounts Center, which is the current hub for Facebook and Instagram settings.
On a computer (facebook.com)
- Click your profile picture in the top right, then Settings & privacy > Settings.
- Click Accounts Center (usually in the left panel).
- Choose Your information and permissions.
- Click Download your information (or Export your information), then Download or transfer information / Create export.
- Select the Facebook profile you want to export (you can select Instagram here too if it’s linked).
- Choose All available information or Some of your information to pick categories such as posts, photos and videos, or messages.
- Choose Download to device.
- Set the Date range (All time for a full backup), Format (HTML or JSON) and Media quality (Low, Medium or High).
- Click Create files or Start export.
On the Facebook app (iPhone or Android)
- Tap the menu (your profile picture or the three lines).
- Tap the gear icon for Settings & privacy, then Accounts Center.
- Tap Your information and permissions > Download your information.
- Follow the same choices as above and submit the request.
Getting the file
Depending on how much you have, the export can take from minutes to a day or more. You’ll get a notification (and often an email). Go back to the same Download your information screen, find the export under current activity, tap Download and confirm your password. The file is only available for a limited number of days, so grab it promptly. Large accounts are split into several ZIP files.
HTML or JSON: which format to pick
| Format | Best for | How it looks |
|---|---|---|
| HTML | Browsing your own archive | Open index.html (or the start page) in any browser and click through posts, photos and messages |
| JSON | Importing into other tools or scripts | Structured text files; hard to read by eye but easy for software to process |
For a personal backup, HTML with High media quality is usually the right choice. If you’re not sure, you can run a second export in JSON later.
What’s included (and what isn’t)
A full export typically contains:
- Your posts, comments, reactions and check-ins
- Photos and videos you uploaded, including albums and stories you posted
- Messenger conversations (see note below)
- Friends and followers lists, groups, pages and events
- Profile information and settings
- Security and login information, such as recognized devices and login locations
- Ads information, including interests and advertisers who uploaded a list with your info
What’s generally not included: other people’s photos you’re tagged in (they belong to the uploader), and anything you’ve already deleted. Messenger chats with end-to-end encryption are stored differently; to keep those, check Messenger’s own Settings > Privacy & safety > End-to-end encrypted chats > Message storage options, which can vary by version.
How to download your Instagram data
- In the Instagram app, go to your profile and tap the menu (three lines).
- Tap Accounts Center > Your information and permissions > Download your information.
- Select your Instagram account, choose all or some information, then Download to device.
- Pick date range, format and media quality, and submit.
Instagram exports include your posts, reels, stories archive, comments, DMs, followers and following lists. As with Facebook, you’ll be notified when the file is ready.
Transfer instead of download
The same menu offers Transfer a copy of your information (sometimes “Transfer to another destination”). This sends photos, videos or posts directly to supported services such as Google Photos or Dropbox without downloading to your device first. It’s handy if your computer is short on space. Destinations change over time, so check the list shown in Accounts Center.
Tips for keeping your backup safe
- Store it securely. The archive includes private messages and login data. Keep it on an encrypted drive or a cloud account with two-factor authentication.
- Download only on trusted devices. Avoid shared or public computers.
- Refresh it periodically. A yearly export keeps your backup current.
- Beware of fake “download your data” links in emails or messages — always start from the app or facebook.com directly.
Meta’s own instructions are on the Facebook Help Center.
Bottom line
Downloading your Facebook data takes a couple of minutes to request: Accounts Center > Your information and permissions > Download your information. Choose HTML and high quality for a readable personal backup, grab the file before it expires, and store it somewhere secure. Do the same for Instagram from its own Accounts Center menu.
FAQ
How long does a Facebook data download take?
It depends on how much you’ve posted. Small exports can be ready in minutes; large ones with years of photos and videos can take a day or longer. You’ll get a notification when it’s done.
Will Facebook notify my friends that I downloaded my data?
No. Requesting an export is private and doesn’t post anything or alert your friends.
Can I download my data from a disabled account?
Sometimes. If your account is disabled, Meta may still offer a download option on the screen you see when you log in, depending on the reason and the timing. If you can’t log in at all, you’ll need to recover access first.
Does downloading my data delete it from Facebook?
No. It only makes a copy. Your account and content stay exactly as they were.
