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What programs can I use to see what traffic of mine a network admin can see?

Monitor incoming and outgoing network traffic at a the packet level, I want to make sure my VPN is working properly.

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Wireshark will do that. It's an open source packet sniffer.

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Old faithful - tcpdump. This link gives some reasons why tcpdump MIGHT be a better choice than wireshark...

Concern over running WireShark as root.

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Just use tcpdump to capture the pcap file (-w file.pcap) and open it with wireshark running as a regular user. – Shadok Oct 4 '13 at 15:03

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