Browse a backup and download single files

1. Open the site’s Backups page and pick a backup from the list.
2. Click the Content tab.
3. Open Site files or Database and click through the folders. Each shows its size in that backup.
4. Click any file to download it.

Next to each file and folder under Site files there’s also a Restore button to put just that back on the site. See Restore a backup.

In Database, each table is its own .sql file, so you can grab just wp_options or one form plugin’s entries.