Unfollowers

How to download your Instagram data export (JSON)

Instagram lets you download a copy of your account data. The export includes the full lists of your followers and of the accounts you follow. Unfollowers reads this file to show who unfollowed you. The steps below are for the Instagram app on iPhone.

What to choose

Information
Followers and following
Date range
All time
Format
JSON

  1. Open the menu

    In the Instagram app, tap your profile picture in the bottom right. Then tap the menu (☰) in the top right.

  2. Accounts Center

    Tap Accounts Center. On some accounts it is called Meta Account.

  3. Your information

    Tap Your information and permissions, then Export your information.

  4. Create an export

    Tap Create export. Pick your Instagram profile and tap Next.

  5. Export to device

    Choose Export to device. This saves the file on your iPhone.

  6. Choose the data

    On the next screen, choose the information to export. Tick Followers and following, in the connections section. To see who you interact with most, also tick likes, comments and story interactions. You can untick the rest to keep the file small.

  7. All time, JSON

    For the date range, choose all time. For the format, choose JSON. Unfollowers can't read the HTML format.

  8. Start the export

    Tap Start export. Instagram prepares the file. This usually takes a few minutes.

  9. Download the ZIP

    Instagram sends you a notification when the file is ready. Go back to Export your information and download the file. Instagram may ask for your password. You type it into Instagram itself. Save the ZIP file to the Files app.

  10. Import it into Unfollowers

    Open Unfollowers, tap the import button and choose the ZIP file. You don't need to unzip it.

Good to know

Two exports show who left

One export lists your followers on a single day. Import a new export every few weeks. Unfollowers compares them and shows who left since the last one.

The file stays available for four days

Instagram keeps a finished export for four days. After that, create a new one.

“No follower lists found”

Unfollowers shows this message when the export is in HTML format, or when Followers and following wasn't ticked. Create a new export in JSON with Followers and following.

It can take longer

Most exports are ready within minutes. Sometimes it takes longer. Instagram tells you in the app and by email when yours is ready.

Steps checked against Instagram's help center in October 2026.