Monitor network traffic by IP or process

To my shock and horror I saw in my router that home assistant is using 6TB of data, but could find no further information.

There are plenty of options for monitoring traffic on Linux but none of them are installed in HassOS.

There is Glances but at a glance it only shows network stats per interface.

This is frustrating. I know the pi is using a lot of data, but I can’t find what is causing it!