How to Download Your Instagram Followers and Following List (Step by Step)
Instagram lets every account download a complete list of its followers and the accounts it follows, with dates. It's free, it doesn't need any third-party app, and it takes a couple of minutes.
Step by step in the Instagram app
- Open Instagram and go to your profile.
- Tap the menu (three lines) in the top corner.
- Tap Accounts Center, near the top of "Settings and activity".
- Tap Your information and permissions.
- Tap Download your information, then Download or transfer information.
- Pick your Instagram account if you have more than one profile connected.
- Choose Some of your information.
- Scroll to Connections and tick Followers and following. Leave everything else unticked to keep the file small and fast.
- Choose Download to device.
- Set Date range to All time, Format to JSON, then tap Create files.
Instagram shows the request as "in progress" and sends you an email or notification when it's ready. Go back to the same Download your information page and download the ZIP.
On a computer
The same flow works on instagram.com: click More › Settings › Accounts Center › Your information and permissions › Download your information, then follow steps 5 to 10 above. On a computer it's easier to save the ZIP somewhere you'll find it again.
Which options to choose
| Option | Choose | Why |
|---|---|---|
| Information | Some of your information › Followers and following | Small file, ready faster. |
| Destination | Download to device | You get a ZIP you can keep. |
| Date range | All time | Otherwise older followers may be missing. |
| Format | JSON | Best for tools. HTML is easier to read by eye; FollowBuster reads both. |
What's inside the file
Unzip it and open the connections/followers_and_following folder (older exports use followers_and_following at the top level). You'll typically find:
followers_1.json: everyone who follows you. Large accounts get several files (followers_2.jsonand so on).following.json: everyone you follow.pending_follow_requests.json: requests you sent to private accounts that haven't been accepted.recently_unfollowed_profiles.json: accounts you recently unfollowed.- Other files such as close friends, blocked or restricted profiles.
Each entry contains a username, a profile link and a timestamp of when the follow happened. There's no list of who unfollowed you; to get that, you compare two exports (see how to see who unfollowed you).
How long it takes
If you only select Followers and following, the export is usually ready within minutes to a few hours. Selecting "All available information" with photos and videos can take much longer. The download link stays available for a few days, so save the ZIP once it's ready.
Common problems
The file looks empty
Check that you ticked Followers and following and chose All time. A short date range only includes recent follows.
I chose HTML by mistake
That's fine. HTML files open in any browser, and FollowBuster can read them too. For the cleanest results, request JSON next time.
The download expired
Request a new export. It doesn't cost anything and doesn't affect your account.
Is it safe to download my data?
Yes. This is an official Instagram feature. The file contains your own data and stays on your device unless you choose to share it.
Keep your exports organized
Your export is a snapshot of one moment. Its real value appears when you have more than one, because comparing them shows who left and who arrived. A simple habit makes this easy:
- Rename each ZIP with the date, for example
instagram-followers-2026-10-08.zip. - Keep them in one folder, or upload each to FollowBuster so the timeline is built for you.
- Request a fresh export every one to two weeks, or after a big moment like a viral post, a giveaway or a collab.
Old exports are surprisingly useful. If you find one from months ago, compare it with today's and you'll see everyone who unfollowed you in between.