You can download your Instagram followers and following lists directly from Instagram using their data download tool

Instagram lets you request a copy of your own data, including the complete list of accounts you follow and accounts that follow you. This download comes as a file you can open on your computer — it's not a live-updating list, but a snapshot from the moment you request it. The process takes a few minutes to set up and usually takes Instagram a few days to prepare your file.

This is different from screenshotting your followers page or using third-party apps. You're getting the actual data Instagram has about your account, directly from Instagram, which means it's complete and accurate.

Key Takeaways

  • Instagram's built-in data download includes your full followers and following lists in a file format you can open and search.
  • The download request happens through Instagram's settings under "Download Your Information" and takes two to five days to complete.
  • You'll receive an email when your file is ready, and you can download it for 30 days after that.
  • The file is a JSON or HTML format that works on any computer — you don't need special software to read it.
  • Third-party apps that claim to show followers or following lists may ask for your password or access to your account, which creates security risks.

How to request your data download from Instagram

Open Instagram on your phone or computer and go to your profile. Tap the menu icon (three horizontal lines) in the top right corner. Scroll down and tap "Settings and privacy," then tap "Settings." Look for "Account" and tap it, then find "Download your information." Instagram will ask you to confirm your password.

Once you confirm, you'll see options for what to download. You can choose a date range (the default is all your data) and a file format. Instagram offers JSON format (better for searching and analyzing) or HTML format (easier to read in a web browser). Select both "Followers" and "Following" if you want both lists, or just one if that's all you need. Then tap "Request download."

Instagram will tell you it's preparing your file and will send you an email when it's ready. This usually takes two to five days. You'll get a notification in the Instagram app as well.

What you'll find in your downloaded file

When your download is ready, you'll get an email with a link. Click the link and download the file to your computer. If you chose JSON format, you can open it with any text editor (like Notepad on Windows or TextEdit on Mac). If you chose HTML format, open it with any web browser.

The followers list shows the username and account ID of every account following you. The following list shows every account you follow. Each entry includes the username and the date you followed them (if available). You can search through the file using your browser's find function (Ctrl+F on Windows, Cmd+F on Mac) to look up specific accounts.

The file is yours to keep. You can save it, print it, or share it however you want. Instagram keeps the download available for 30 days, so download it during that window if you want a backup.

Why third-party apps are risky for this task

Many apps and websites claim to show you your followers, analyze them, or let you download them. Most of these ask you to log in with your Instagram password or grant them access to your account. This is a real security risk — even if the app seems legitimate, you're giving a third party the ability to change your password, post on your behalf, or access your private messages.

Some of these apps sell the data they collect, use it to train AI models, or get hacked themselves, exposing your information. Instagram's official data download avoids all of this because you're getting your data directly from Instagram without giving any third party access to your account.

If you see an app or website asking for your Instagram password to show you followers or following lists, don't use it. Instagram's built-in tool is free and safe.

What to do if your download request fails

If you don't receive an email after five days, go back to Settings > Account > Download your information and check the status. Sometimes Instagram shows an error message explaining what went wrong — usually it's a temporary issue and you can request again.

If you're having trouble accessing the settings menu, make sure you're using the latest version of the Instagram app. On iPhone, open the App Store and check for updates. On Android, open Google Play and search for Instagram. If you're on a computer, try a different web browser.

If the problem continues, you can report it through Instagram's help center. Go to Settings > Help > Report a problem and describe what happened.

Using your downloaded data

Once you have your file, you can use it in several ways. Some people import the list into a spreadsheet to organize or analyze their followers — for example, to identify accounts that no longer exist or to categorize followers by type. You can copy the usernames and paste them into a spreadsheet application like Google Sheets or Excel.

If you're managing a business account, you might use the list to cross-reference with your email subscriber list or customer database. If you're concerned about your privacy, you can review who's following you and decide whether to block or remove followers.

Keep in mind that the file is a snapshot from the day you requested it. If you want an updated list, you'll need to request a new download.

Frequently Asked Questions

Can I download someone else's followers or following list?

No. Instagram only lets you download data about your own account. You cannot request data for another person's account, and doing so would violate Instagram's terms of service. If you need to know who follows a public account, you can view their followers list directly on their profile, but you cannot download it.

Does downloading my data notify Instagram or my followers?

No. Requesting your data download is completely private. Your followers won't be notified, and Instagram won't flag your account or limit your activity. It's a standard feature designed for users who want a copy of their own information.

What format should I choose, JSON or HTML?

HTML is easier to read in a web browser and looks more like a regular webpage. JSON is better if you plan to import the data into a spreadsheet or analyze it with other tools. You can request both formats in separate downloads if you want options.

How long does Instagram keep my download available?

Instagram keeps your download link active for 30 days after the file is ready. After 30 days, the link expires and you'll need to request a new download if you want an updated copy. Save the file to your computer during that 30-day window.

Can I download my followers list on the Instagram app, or do I need a computer?

You can request the download on the app, but you'll need to download the actual file on a computer or use a file manager app on your phone. The email Instagram sends includes a link you can open on any device, but most people find it easier to work with the file on a computer.