These were all helpful but not quite what I needed, which was everything from the typical export BUT with product IDs. What worked for me was combining the data
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Grabbing the admin/variants.json, downloading, converting to csv (just google json to csv there is a free converter)
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Typical full product export
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Bring both into Google Sheets and sort both by SKU (the best unique field that is in both exports from above), then combine the columns into one sheet, do a visual check to make sure it all lines up.