If you have JSON or XLIFF and want to get translations as raw as possible - you can work (export/import) in CSV format.
All you need to do is install the package.
dotnet add package LocalizationProvider.Csv
And add this to configuration setup code:
services
.AddDbLocalizationProviderAdminUI(ctx =>
{
...
})
.AddCsvSupport()
.AddCsvSupport();