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For what it's worth Facebook and Instagram (also owned by FB, but is fairly separate product-wise) have pretty good export tools. You make a request in the web UI and a short time later, can download a zip with a bunch of JSON files. I was pleasantly surprised by how much they included.

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Under GDPR, they have to include everything (they admit) they have about you, isn't that right?

I think, but I'm not sure how accessible it has to be. I was mostly commenting on how approachable the data format was. Formatted json with descriptive keys.

I have no idea what the law requires about the data format, so they could be doing the absolute minimum.

Unsurprisingly enough, they only include what you entered yourself, but not derived data about you.

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